HOMECOMING WEEKEND EVENTS
Welcome Class of 2016!
Remember 5K walk/run Sat., October 20th - 12:00pm Vikingfest including music, food, fun, and games - 2:00pm Football Game Sun., October 21st at 1:00pm
SAVE THE DATE
Fall Open House Thurs., November 15th • 7pm - 9pm Eighth Grade Scholarship Exam Sat., December 1st - 8am Seventh Grade Practice Exam Sat., April 6, 2013 - 8am
For more information, please contact Patty Roschetz, Director of Admissions proschetz@archwood.org 215-672.5050 www.archwood.org 2 I PhillyFIT
September/October I 267-767-4205 I www.phillyfit.com
Best * Impression Robert J. Mirabile, M.D. Cosmetic Surgery
Fat Removal Without Surgery
Cosmetic Surgery and Full Aesthetician Services Toll Free:
1-800-A NEW YOU
Visit our website: www.drmirabile.com Dr. Robert J. Mirabile
Blue Bell 610-272-8821 September/October I 267-767-4205 I www.phillyfit.com
Member AMERICA’S SOCIETY OF PLASTIC SURGEONS drm0405
PhillyFIT I 3
The “ULTIMATE” Party Emcee/DJ SERVICES OFFERED:
• Wedding, Corporate • Mitzvah, Social, Sweet 16, Birthday, Etc. • “Day Of” Party Planner • Makeup/Cosmetic Services Success doesn't come to you... you go to it. ~ Marva Collins
Website: http://ericscottgold.wordpress.com Facebook: https://www.facebook.com/EricScottGoldEntertainment 4 I PhillyFIT
267.303.8393 ericscottgold215@gmail.com
September/October I 267-767-4205 I www.phillyfit.com
September/October I 267-767-4205 I www.phillyfit.com
PhillyFIT I 5
NEW and IMPROVED
publisher’s page
Gotcha.
There’s nothing really new about this column, or, maybe there actually is— somewhere between the lines. You couldn’t resist, could you? Right? Why is that? How come we all love the words “New and improved?” Well, advertising to the masses has totally transformed over generations, but some words are as powerful today as they were in the 1950’s. In fact, the psychology department at Yale University studied many words in the English language and discovered that the word NEW was extremely powerful, especially when trying to sell or persuade. Drawing you in isn’t the challenge. Keeping you engaged, once the novelty has worn off however, is an entire different story! Are we all just novelty junkies? Has boredom become a universal epidemic? Why does fizz always fizzle and how can we keep the excitement (in ANYTHING in life) going long after the oooohs and ahhhhs fade to black. It’s human nature to crave what’s new, even if it's not really all that new in reality. The perception of getting something that’s novel – and getting it first, before anyone else, is what early adopters (and savvy marketers alike) call nirvana. It’s the basic law of supply and demand. If it’s hard to get, hot off the assembly line and coveted by celebs and other notable influencers, as braggadocios consumers, we’ve just got to have it. It fuels us. 6 I PhillyFIT
September/October I 267-767-4205 I www.phillyfitmagazine.com
We want the next new phone model (which is why lines for Apple’s latest iPhone spanned the block, despite having very few upgrades to write home about.) We want new cars, new clothes, new shoes, new workout equipment, new sensory experiences and we're willing to pay for first dibs! “NEW” is a very commanding word that bombards the average person about 19 times each day through traditional and non-traditional marketing communication touch points. Essentially, most find the word completely irresistible— even if they don’t want or need the particular person, place or thing being peddled.
and Bette finally doing things right, (i.e. paying bills on time and basically getting thier #&*% together financially.) I even noticed how it made him do a little happy dance. His frustrations were seemingly over, and he and Bette would surly live happily everafter! He almost had me—but then reality jolted my rationale. I’ve been there done that, I’m sure we all have. At what age, and what stage of our lives do we finally act like grown-ups without excuses? When do we finally snap it in to gear?
I have a friend who is a dating addict. She’s literally a manjunkie—just can’t help herself. “Justine” is a salacious serial siren who apparently can’t seem to lasso her “Mr. Right.” Every time we get together she’s even got a new designer purse to go with the new man in her life. I’m not sure if her man count is higher than her purse count, but at age 35, she’s got quite an enviable collection of both.
My heart saddened. Although I wanted to through up the confetti and celebrate his idea, I just knew that Hank and Bette possessed the same lack of discipline that plagued them for decades, they were just wired that way –and co-dependent enablers. Hanks money order idea merely changed the color of the band-aid from pink to blue, if you know what I mean. The scars and imperfections were still there and they still hurt – him and those surrounding him too actually. Novelty really IS such a strange thing. How come we can’t conceptualize an idea, implement it, and be done with it? The honeymoon is over so fast each and every time!
* * * * *
“Well what’s wrong with a delicious string of Mr. Wrongs,” Justine replied when I asked her outright about her aversion to settling down. “I love when relationships are band-spankin’ new and everything is a mystery—everyone is on their best behavior and things are exciting! You never know what’s going to happen! It’s totally wild not knowing if you’re going to eat, love and pray or starve, hate and live in a bubble of hedonistic splendor!”
Obviously Justine is in love with novelty—specifically the novelty of male companionship. It could easily be argued “she’s merely in love with being in love.” It’s a high – a drug of sorts that releases endorphins much in the way chocolate (and er…other vices) does.
Think about it. Everything in life is just hunky-dory until the novelty wears off. Man, this really does apply to so many different aspects of daily life—relationships, work-life, dieting, exercise regimens, eating, shopping….even a seemingly good idea seems like a good idea in the first 30-seconds…but then, after sleeping on it…may not have the same sizzling cache it had just 24 hours prior. * * * * *
The darned novelty of living a good clean life was inevitably going to wear off. Hank always had good follow-through intentions, but you know the deal…
Metaphorically speaking, I can see a ditch a mile away. I hate seeing people fall into them (even if they dug those ditches themselves.) And, although many don’t appreciate my unsolicited overt opinions, I can’t help it. It’s what makes me, me. I just can’t apologize for my compassionate-to-a-fault DNA. I had a pop-up heartto-heart with Hank and suggested that he work on the impetus or root of the discipline problem instead of trying to retrofit a solution that’s bound to sputter. Why does the high of new ideas excite him so, but when the ‘real’ work begins, he peters off? A dry look on his face reminds me I am getting nowhere, fast. A wall can be fixed with plaster and painted just so many times…at some point, it weakens and has to be completely torn out and rebuilt. Why, as human beings is it so hard to rebuild ourselves? Why do I find myself noticing this and thinking about it so much too? If I could invent a new essential oil called Novelty Forever, wow, imagine the possibilities for us all. * * * * *
Recently, neighbors of mine (I’ll call them Hank and Bette) shared that they are going to close their checking account, and start paying bills and such with money orders.
New routines start every day, new thinking patterns, new quiet promises—it just feels good. We swear this is it...we know we're gonna "make it" this time 'round. Once in a blue moon, one does! And that’s inspiring.
I sat there in a stupor. Complete euphoria and self-pride washed over Hank. He was beaming and the high of anticipation of him
Then the unthinkable happens. We oversleep....okay, just this one time. Then it becomes two. Then the morning walks stop all together. Then a month has gone by. A month! Now we've gained
To me, it was completely obvious that a lack of discipline was consuming this poor couple, however, they were just not ready to admit it yet. What it takes to NOT bounce checks is part of their problem, and their money order idea was an attempt to safeguard bad habits from taking over. I get it. Hmmm.
But, as humans we’re inately flawed. We’re all defective to some extent. We make excuses; we sweep stuff under the rug and smile, as if there are no consequences to deal with as a result of our puerile behavior.
September/October I 267-767-4205 I www.phillyfitmagazine.com
PhillyFIT I 7
a few notable pounds...and really don’t even think about that morning walk anymore. We toss our skinny jeans in the trash. Geez why, how, did this happen? Why do we spiral down into an abyss of disappointment? Why do we sabotage our own goals and dreams? How can we keep things new? Keep that excitement? Keep that momentum going? How do we recharge our batteries for another fall season? * * * * * As for me? Well, I haven’t quite figured out how to keep things new—although I have somehow been keeping train wrecks at bay. I do like a change in scenery even if it means a new coat of paint. I’m learning, growing each passing day.
I've moved to Doylestown. I’m living next to a beautiful lake/park (Lake Galena/Peace Valley Park)…and…wait for it…as of right now—okay—I'm IN THE GROOVE. That’s right, Stella got her groove back! I'm up at 5:30 a.m. religiously. My ever-so-loyal gal pal, Lisa, is by my side. And I'm by hers. Even my little Savannah Banana-Boop (cruzin’ in her stroller) is in on the mix now, all by her own doing! The text arrives every morning, either from me to her, or her to me...who ever gets up first. "You up?" I love it. I love my new life. Well, not so new per se...but many new things have been added, a few things deleted and it's feeling like a new beginning. I chose to make this the core of my pub page because many see the fall season as a time for renewal, introspection and fresh starts. Can you relate?
Now, here’s the $25,000 question. How am I going to make this too-good-to-be true "life" stay this way? I don’t want to lose this feeling of hope, contentment and utter harmony. I want to hug it so suffocating tight, it’s just not funny. I want to take this feeling to dinner, sleep with it and actually call it the next day.
You know how people say they didn’t realize how hungry there were until they started eating? Well, I didn't know how totally dead I was until I started coming alive again. It’s the truth. My sunrise lake-walking regimen is no walk in the park. I’ve added 26 lbs of weight resistance (ankle, wrists, vest) and it’s really kicking my ass. I am more exhausted than the morning after prom. But something so magical, beautiful is happening to me on the INSIDE. Sweat may be “fat crying” but the smile on my face as of late, indicates that my soul is dancing. Truly.
I am alive. It’s like the turtles, frogs, fish, birds, deer, squirrels awake each dawn to greet me—reminding me about my own place on our delicate, amazing food chain. Oh, there’s a group of Double D’s (Doylestown Diehards…get your mind out the gutter!) who are there each day too! We all mumble an obligatory “morning" under our huffing and puffing. It’s funny. There must be some kind of unwritten rule or understood etiquette when passing a fellow jogger/walker at 6 a.m. It’s as if God himself shook all the trees around here and all the nuts fell out…and that’s us! We’re the Looney Lake Lovers—a motivated and nutty group of movers and shakers. I love it. 8 I PhillyFIT
I belong. I am free. I can actually feel the cells in my body reinventing themselves. OMG, have I just truly found MY fountain of youth? Either way, it’s the inside that’s getting younger in me, and honestly, that’s all that really matters.
Trying to keep your workout routine “New”? Here are some of my all time favorite online solutions! • Load new music in your iPod. Such a “duh,” I know. But all too often overlooked. My most recent ‘fav’ that I have added to my playlist, “The wreck of the Edmund Fitzgerald” by Gordon Lightfoot. Man, I get lost in that song, and it goes on forever. OH, and I found a six minute version of Eric Clapton’s “Wonderful Tonight”…man, does that bring back childhood memories of me in my tweens wishing someday a knight in shining armor would be singing this song to me. Need inspiration? Check out workoutmusic.com You can download mixes according to your activity (i.e. Yoga, Cardio Machines, Cycling, Walking – and no, there isn’t a mix for er…that!
• Get some new sneaks Have you tried 6pm.com yet? If your blisters are looking anything like mine…try it. Snag a pair of street-cred sneaks (Adidas, Nike, New Balance) for around $45. They even have really cool fluorescent ones too!
• Explore a new fitness program Lose weight, build strength or just tone up. Great videos and expert support await you at exercise.com. I love the “COREgeous” program will Jill Miller – she even suggests meal plans. It’s only $20.00 Sweet! • Get out of the Gym (but don’t ditch it all together, you need both) Fall is the best time of year to get out and explore your neighborhood or somebody else’s. The smell of burning wood fireplaces and crisp air is addictive and just breathing in and out makes you feel good to be alive. Looking for a new route, check out runtheplanet.com. I’m always reminded and totally surprised how many parks, paths and country roads our area has to offer!
• Find new niche that suits your lifestyle! I can’t tell you how many new moms have told me about area newcomer Stroller Strides®, a total fitness program that moms can do with their babies. It includes power walking and intervals of strength and body toning exercises using exercise tubing, the stroller and the environment. Founder Carolyn Kauffman says it’s okay to hold your boobs while you jog – Gotta love that! Log onto strollerstrides.com for schedule and (very reasonable) rates. • Be Accountable Some of us can be accountable in our own minds, but if you’re one that can’t I have friends that track your workouts at dailymile.com. It’s a twitter-link approach that allows you to map your routes and also compete with friends. You can share stories and learn from others!
September/October I 267-767-4205 I www.phillyfitmagazine.com
• Eat Well Without Shopping or Cooking at All I can’t tell you how many readers tell me about Freshology food delivery service. For around $50/day (around $12.50 per meal/snack) you can get gourmet viddles like Roasted Salmon w/Pepita & Cumin Seed Crust w/Grilled Veggies & Romesco Sauce. I know it seems a bit pricey, but if you factor in the time to shop and to cook, it’s a bit more palatable (and oh so delicious). Log onto freshology.com to learn more (ask about the special intro offers).
• Keep a video workout journal There are a lot of websites that will take your money for this one, but I say do it yourself, A friend of mine shot video of herself each day and then posted to YouTube (there are privacy settings so you don’t have to share with the world). Document your victories and struggles and then 90 days later (when you’ve reached your first fitness goal) take a look back to remind yourself how you got there (so that you don’t fall back into bad habits!!!) • Come to a PhillyFit Bash! There’s one coming up on November 25th at BucksMont Indoor Sports Center in Hatfield (so easy to get to off of Rt. 309, 11:00 a.m. —3:00 p.m.) Talk to new people, vendors, gurus, fitness fanatics and learn new stuff! Visit phillyfitmagazine.com! If it’s your first time or your 14th time with us, I know you’ll get great information to motivate you through the fall, winter and beyond!
So, that’s it for now! Remember, novelty may wear off, but passion never dies. Stay focused and stay true to yourself. If you see results, there is no greater motivator. Get past the fizzle factor and get amped for the NEW YOU!!!!!!! Warmly,
letterstothepublisher
Hi Jami, I've (We've) been to a couple of your events since we moved to Huntingdon Valley, PA. Either with friends or family, we've always had a great time! Heck, I've even done a Zumba DEMO on stage with Dara Patrusky a while ago & it was so much fun... Hope to see you soon at the next Bash and thank you for everything you do for the community. You don't realize the "IMPACT" you have on individuals writting about your personal issues in life. It makes us feel like we are normal & that it's OK to feel different ways at different points in our lives. And for that, I want to thank you, again! Take care, see you soon, Evelyn Rivera
Hi Jami! I picked up your magazine after yoga class and on the way out of Whole Foods this morning. Originally I was thinking about sending you my resume to see if there is a way we may collaborate in business. But, after reading your piece on your boys, I just have to say what a wonderful article and what a WONDERFUL MAMA! I can tell, I am the mom of three boys myself. There's NO GREATER sound than your childrens laughter! I know you can relate!! Reading further (just a bit) in the magazine I see letters to you expressing the same sentiment, people relating to you. Although I don't know what you wrote about in
the prior issue, I'd now like to! I have a feeling we may have a few parallels in our life. One definitely is giving our children mother lode mama love! And finding a balance with that. I love how you put it: "Letting others love them as much as I do has sometimes been beyond challenging..." I will look for you on Facebook or Linkedin. Please feel free to connect with me.... I love what you're doing! Sincerely, Tanya Tecce Hi Jami, I love your magazine. You do wonderful work. Thanks for years of good reading. Marie Hilferty Personal Training and Group Exercise Instruction
PhillyFIT, I Really enjoy your magazine. I've read and learned a lot from it for many years.Thanks for all you do, it is great!!!!!! All the best. Thomas McKeon PhillyFIT, You do great work, excellent product and service for the community. Scott Lamb
PhillyFIT, You create such wonderful expo events for the public. Amazing energy! Shirley Scranta
GHOST WRITER WEB & BLOG DEVELOPMENT SERVICES http://howtobeapowercouple.blogspot.com/ http://howtobeapowercouple.wordpress.com/
PHILLYFIT family Published by: Jalynn Concepts, LLC Publisher: Jami Appenzeller Art Design: Buxmont Media - Jessica Binder Copy Editors: Heather Hoehn, Bev Appenzeller Cover Photography: Photos by PhillyFIT Intern Michelle Hilt Publishers Page: Photo by Joe Chielli, Church Street Studios, Hair by Amy Cummings, Fresh Hair Studio in Southampton. Calendar Of Events: John Beeler Ad Sales: Jami Appenzeller - jami@phillyfitmagazine.com Rita Henry - ritahenry@phillyfitmagazine.com Distribution Manager: R.I.P. Jim Appenzeller All inquires are welcome... Call us NOW! (267)767-4205 Fax: (215)396-0288 www.phillyfitmagazine.com Jami@phillyfitmagazine.com 21 Sunnybrook Dr. , New Britain PA 18901
PhillyFIT Magazine is a news magazine with emphasis on health, fitness and leisure. PhillyFIT Magazine is printed bi-monthly, distributing magazines to more than 800 locations in the Philadelphia, Bucksr, Delaware and Montgomery Counties. Address all submissions of advertising, calendar entries, photos, inquiries and letters to the above address. PhillyFIT Magazine does not assume responsibility for unsolicited materials. PhillyFIT Magazine will assume that all unsolicited materials are being submitted for possible publication and should the material be published, no fee is due to the submitting party. It is our understanding that the submitting party holds models' releases on photographs submitted. PhillyFIT Magazine does not knowingly accept false or misleading advertising or editorial content, nor does the Publisher assume responsibility should such advertising or editorial appear. PhillyFIT Magazine reserves the right to edit letters to the editor and other submissions for clarity and space availability, and to determine suitability of all materials submitted for publication. Before implementing any exercise or diet modification mentioned in PhillyFIT Magazine, readers are advised to consult with their physicians. No reproductions of printed material are permitted without the consent of the Publisher. All rights reserved.
Advertising Deadlines: Reservations for the Nov/Dec 2012 issue: Ad Reservation Due By: Oct 5, 2012 Ad Copy Due By: Oct 10, 2012
September/October I 267-767-4205 I www.phillyfitmagazine.com
PhillyFIT I 9
Shape Up For Fall!
Smartlipo Laser Body Sculpting will get you there! With laser body sculpting, you can do something that no fitness routine in the world can do: permanently eliminate fat cells. Laser body sculpting is especially effective in those "hard to lose" areas, such as the “muffin tops,” “love handles,” “saddle bags,” double chin, male breasts, and arms, as well as more traditional areas, such as the abdomen and back.
Before
After
Before
After
Before
After
Call today and receive $500 OFF your Smartlipo procedure! You can finally have the body that you’ve always wanted!
• In-office Procedure • No General Anesthesia • Minimal Downtime
Call Now or Contact us for a Free Consultation!
484-420-4407 Newtown Square, PA
w w w. p hy s i c i a n t r a n s fo r m a t i o n s . c o m
10 I PhillyFIT
September/October I 267-767-4205 I www.phillyfit.com
Sometimes even nature needs a little help... Affordable options are created at Main Line Fertility Center
Comprehensive fertility services • Ovulation induction • Intrauterine Insemination (IUI) • In Vitro Fertilization (IVF) • Donor egg program • Money-back guarantee program • National clinical studies offering discounted IVF services
Michael J. Glassner, M.D. • John J. Orris, D.O. • William H. Pfeffer, M.D.
Bryn Mawr: 610-527-0800 West Chester: 610-840-1500 Paoli: 610-993-8200 Donor Egg Coordinator: 484-337-8935 Studies Coordinator: 484-337-8955
www.mainlinefertility.com September/October I 267-767-4205 I www.phillyfit.com
PhillyFIT I 11
NutritionallyFIT
By Glenn S. Berman bermanent@gmail.com
Over the years, I’ve often heard older family members, or my friends’ parents talk about cutting out salt. When I was a kid, I used to put it on everything. By my teens, I limited it to potatoes and popcorn. Now, I hardly use it, even when cooking from scratch. What changed? You guessed it, age and, like millions of other Americans, high blood pressure. In my case, it’s hereditary, so it’s even more of a challenge, but one I’ve already proven I can fend off, and hope to do so again.
In 2009, I was diagnosed with high blood pressure and, after losing a little weight and reducing my salt intake (I was already doing Sean Foy’s 4-3-2-1 Body Workout, five to six days a week), I was taken off the medicine, in less than a year. However I slowly gained the weight back and my sodium intake was not where it should have been. In February, something told me to get my BP checked, despite having been for a checkup four months earlier. While at my good friend and chiropractor, Dr. Stuart Lakernick, I asked him to check it. He said get to your doctor, ASAP, as you’re hypertensive! He was very concerned. I immediately got an appointment and my family physician validated it and started me on a different medication. What I did next was well, crazy, but I didn’t know it at the time. My wife was emailed a birthday coupon, for a free meal at a Mexican restaurant chain. Since it was Monday, they had a burrito special. We went and got a veggie burritos and used a coupon for free queso dip. I thought the veggie and bean burrito on whole grain tortilla, with rice, pico de gallo, would be a healthy source of veggies and protein. My wife ate some of the dip and chips, but left most of them for me. Little did either of us know, she wasn’t doing me a favor. The nutritional information was not available in the restaurant, but went online when we got home. Boy was I shocked! Cup of Queso Chips & Salsa Calories 460 147 Total Fat / Sat Fat 39g / 23g 5g / 1g Protein 18g 3g Sodium 1,760 mg 262 mg 12 I PhillyFI
Veggie Burrito 483 16g / 5g 20g 1,034 mg
The next day, I emailed them to ask about reducing the sodium and they replied that they were working on it. I encourage you to contact food manufacturers, email from their web sites or post on their Facebook pages, to offer your favorite foods in no sodium and/or lower sodium varieties. If they don’t know their customers want those products, they won’t make them! We need to increase the amount of whole grains, fruits, vegetables good fats from nuts, seeds and legumes that we eat. Additionally, we should decrease the amount of red meat and sweets and eat low or non-fat dairy foods.
Helpful Tools Cutting salt from your diet is one thing, losing weight and /or changing what you eat, is another. Here are some tools, which I found helpful in doing all three: The DASH Diet is based on the research, "Dietary Approaches to Stop Hypertension." It is recommended by The National Institutes of Health, the American Heart Association, and the Dietary Guidelines for Americans. You can find it on www.dashdiet.org/ After watching two doctors on PBS, I bought their books and found a lot of great information. Eat To Live by Joel Fuhrman, M.D. and The Amen Solution by Daniel G. Amen, M.D., both discuss eating more fruits and vegetables, drinking water, and the daily amounts of dietary fiber and protein. Doctor Chet Zelasko, PhD also has great info on his web site www.drchet.com, where you can subscribe to a free weekly email newsletter, on a variety of health and nutrition subjects.
Two other products that I have been using, for weight loss are Nutrilite Slimmetry and Nutrilite Carb Blocker 2. I take Slimmetry, twenty to thirty minutes before a meal and it reduces my appetite. It’s made with green tea extract, yerba mate and coleus forkohilii. Nutrilite Carb Blocker 2, is made with kidney and soy bean extracts and parsley concentrate. “Lab tests show that it may help block up to five hundred carb calories per high-
September/October I 267-767-4205 I www.phillyfit.com
carb meal by helping to limit the absorption of carbs from the small intestine into the blood stream.” You can find them or reach me via: www.amway.com/BermanEnt
Those of you with a smart phone, look for the Lose it! app (LoseIt.com). It is very helpful in tracking what you eat as it not only counts calories but calories used (i.e. from exercise, doing home repairs or house cleaning) and tracks other nutritional data from food labels. You can also create an account. There are several other reports you can view and/or print, export to Excel, one of which counts your fruits and vegetables. You can copy prior meals, create recipes, add your own exercises and even scan a package bar code. And, if it’s in the database, it will add the info. There’s also a Blog, Facebook page and it has good, free online support. Challenges Creating new habits or changing old ones, in challenging for anyone as it takes twenty-one days to create a new habit. The aforementioned books indicate that eating processed foods is part of our overall problem. Read the labels and you’ll see plenty of the trade offs regarding calories versus salt.
Also have you noticed that the “healthy” foods, even from the same manufacturer, cost more than its saltier or fatter sibling? You may recall a few years ago, there was a movement to eliminate trans fats from foods. Can sodium be next?
How about the fact that the packaging of many foods has shrunk, but the price has remained the same or even increased. Have you also noticed the portion sizes aren’t always filling, but now its “low calorie,” “low carb” or “low salt”?
In an effort to cut calories, I made this dressing without oil. Glenn’s Balsamic Vinaigrette 1 cup balsamic vinegar 1 clove garlic (or garlic powder to taste) ¼ cup onion (or onion powder to taste) ¼ tsp black or white pepper 1/8 – ¼ cup each of lemon & lime juice 1 tsp mustard powder
Yummy Oat Bars (from Dr. Joel Furman’s Eat to Live) 2 cups quick cooking rolled oats ½ cup raisins or chopped dates ½ cup chopped walnuts 2 lg ripe bananas (mashed – Glenn added another to make moister) Date sugar (optional) Applesauce (optional - to make moister) Cinnamon to taste (Glenn’s variation)
Mix in bowl and put in 9x9 pan. Bake at 350° for 30 minutes There are certainly plenty of diet books with recipes and some no salt cookbooks and websites. Your family and friends will encourage you. Remember, this is to improve your quality of life. So we have to make some sacrifices by watching what we eat and exercising more. The tradeoff is we’ll live longer and, hopefully, get off the medications!
Deli? Fahgetaboutit! Talk about salt-laden food. Who doesn’t enjoy fresh, lean corned beef or pastrami? I love corned beef specials, but I cannot recall the last time I ate one. I found a few “low sodium” deli meats, which may have been lower than their regular deli meat, but the sodium content was still pretty high. In 2012, I’m surprised no one has come up with lower sodium, let alone no sodium, deli meat. Is it possible that, because our doctors told us to give them up, so no one thought there would be demand for them? Foods & Recipes Snacks: Eating apples with cinnamon, grapefruit, spinach and walnuts fill me up. Celery or carrots with salsa, hummus, almond butter, cashew butter or home-made guacamole is fantastic. I’ve always enjoyed the varieties of Terra chips and recently discovered Falafel chips.
Dinner: My wife and I enjoy making chicken or vegetable stir fry. We use broccoli, water chestnuts, snap and/or snow peas, carrots, scallions, 1 large yellow, garlic (6-8 cloves), fresh ginger and low sodium soy sauce and add corn starch to thicken the sauce. Two popular “low sodium” brands have 575mg and 550mg per tablespoon.
Cosmetic and Restorative Dental Services including Dental Implants Dr. Tabas and staff believe you deserve comfortable, high quality dental care. We take the time to listen to you and answer all of your questions. Our Gentle Dental Care is what make our patients recommend their friends and family to us. Turn Back the Clock with a Fresh Youthful Appearance! Among the many outstanding cosmetic procedures offered by Dr. Tabas are Botox™ and Juvederm™. These cosmetic services are a perfect compliment to a new beautiful smile, giving you a face that looks years younger and enhances your natural beauty!
Norman B. Tabas, D.D.S, M.A.G.D.
Call today for an appointment and free consultation • Same day service 2534 S. Broad Street, Phila., PA 215-271-7776 • 24 Hour Emergency • www.DRTABAS.com
September/October I 267-767-4205 I www.phillyfit.com
PhillyFIT I 13
LocallyFIT
WHAT’S YOUR FAVORITE BODY PART TO TRAIN?
BY SEAN GOMES PHOTOGRAPHY
Michelle Kadezabek Flemington, New Jersey Body Part: Shoulders Ironically enough, my shoulders have always been a neglected, lagging area of mine until I decided to train for a figure competition. I quickly realized that broader and stronger delts truly are necessary to this area of fitness, since judges are looking for that "X" shape. Along my quest for a figure competitors shoulders, I discovered that bringing up this area also balanced out the pear-shaped physique I seemingly developed after giving birth to my two children. I was so entirely focused on slimming down my lower half that I had completely forgotten that I had an upper body. It didn't take very long for me to see progress with my delts, thus, beginning my love affair with this once hated body part. I found that snatches deliver the results I love seeing with my shoulders. My favorite workout, snatches, can be achieved in three easy steps: Get in the starting position, drive up the dumbbell and pull it, and finally catch it and push it straight up. WORKOUT: One-Arm Dumbbell snatches with forty-five pounds (PICTURED) Dumbbell front raises with twenty pounds
14 I PhillyFIT
Dumbbell lateral raises with twenty pounds Single arm cable front raises twenty five pounds Lateral raise machine seventy pounds Arnold Press with thirty pounds Shrugs with forty five pound plates External cable rotations thirty pounds Overhead press 0-50# on the bar, depending if I use this exercise as my final burnout. When performing the one-arm dumbbell snatch, its important to remember this is an explosive movement from the floor, straight up to the locked-out over head position. The exercise should be performed quickly and with fluid movement all the way to the top with no break between the start and finish points. In addition to nailing the shoulders, snatches will also give your legs and core a run for their money as well! Amber Callahan Southampton, PA Body Part: Legs My favorite body part to train is definitely legs! I like to train legs at least twice a week and focus on every muscle group in the leg department; however my glutes get the most worked for me personally during my workout. Nothing is more sexier than a woman with nice legs. It is essential for every
September/October I 267-767-4205 I www.phillyfit.com
woman to train them. As a sponsored athlete and model, my legs always need to be looking their best! There is no excuse for me to not train them. My goal for every leg workout is to achieve the "pump" and lift to my max potential. Workout: 4x10 Double Lunge with Set ups 4x8 Leg Press with Hamstring Curls 4x8 Close Stance Squats with One-legged lunge (PICTURED) 4x8 Dead Lifts with Standing Calf Raises 4x8 Sumo Squats with Side Step ups 4x8 Reverse Hip Abductor with Legs Extensions 4x8 One-legged Squats with Lying Calf Raises I like to warm up with high reps and low weight. Through out my whole workout, I do ALOT of super setting ranging from sumo squats paired with hamstring curls, to dead lifts paired with calf raises. Normally I will go for about three to four sets depending on my workout. I also will mix it up with some drop sets, five by five sets with my max weight, and high to low sets. As my workout takes off, I start easing myself into heavier weight until I reach my max weight on certain exercises. Some of my favorite exercises for legs are lunges, dead lifts, one legged squats, and reverse hip abductor. I LOVE changing up every leg workout. You will never see me do the same workout twice! With me, it is all about changing up the sequence of exercises and the kinds of sets. I consistently improve every month because I like to challenge the muscles worked differently every time. To target your glutes during any leg exercise, shift your weight to where you are leaning on your heels. If you want to target the quads, shift your weight to the balls of your feet through the entire set. Make sure you are consistently changing up your leg workout. This will improve your results even greater. If you are trying to put on size to your legs, stick to heavy weight/low reps. If you are toning, stick to low weight/ high reps.
6,021 Families Placed With Children
1
27Years Of Experience
Infant
Will Capture Your Heart And Become Your Baby.
Begin your unique adoption journey today.
(610)642-7200
Danielle Anari Sewell, NJ Body Part: Abs Having a strong core is important because every other muscle group is affected by it. As an ex-cheerleader and now as a coach, I find that keeping my abs in good shape helps me remain active and strong while spotting tumbling. WORKOUT: 3x20 regular crunches on the ball (PICTURED) 3x20 leg raises 3x20 lemon squeezers-lay on the floor and tuck knees into chest while lifting upper body off the ground (at the up position you shoulder be balancing on lower back with feet and head off the floor). Slowly open your back up without letting arms head or legs touch the ground and repeat. Make sure when training abs you always go slowly and make sure your pulling and in instead of pushing out. I always place one hand on my stomach to ensure I'm squeezing my abs tightly at the top. September/October I 267-767-4205 I www.phillyfit.com
Call or visit us online for a free info meeting.
www.afth.org www.afth.org
PhillyFIT I 15
Body by
FISHERNow
WEIGHT LOSS with or without medications by a board certified physician LIPODISSOLVE/ MESOTHERAPY Safe and effective non-surgical fat/cellulite dissolving procedure BODY SHAPING TRIACTIVE® LASER Cellulite Removal BOTOX®, RESTYLANE®, JUVEDERM® MICRODERMABRASION CHEMICAL PEELS Introducing newest non-surgical method for skin tightening & wrinkle reduction Aesthetic Appointments: Mindy 215.322.0222 x14 info@bodybyfishernow.com
Lose Weight & Feel Great NOW! CALL FOR THE LATEST PACKAGES AND SPECIALS NOW OFFERING THE DERMAL FILLER RADIESSE
Dr. Fisher’s Medical Weight Loss & Aesthetic Centers
BOARD CERTIFIED - AESTHETIC PHYSICIAN MEMBER OF AMERICAN SOCIETY OF BARIATRIC PHYSICIANS 157-161 Bustleton Pike, Feasterville 7516 City Line Ave. Suite 11-12, Phila. 215-322-0222 215-877-7580 6248 Tabor Road, Phila. 215-725-2345
2543 S. Broad Street, Philadelphia, PA 215-389-1647
WWW.BODYBYFISHERNOW.COM
711
0% Financing Available • All Credit Cards Accepted CALL FOR CONSULTATION • Now offering HCG Diet
INFORMATION HOTLINE 1-866-930-DIET (3438) FACIAL COSMETICS #2103 • MESOTHERAPY #2303 • WEIGHT MGMT. #2903
16 I PhillyFIT
Joe Burke Philadelphia, PA Body Part: Chest I look at chest as the center piece of the body. As a bodybuilder you want every part of your body to be on point and symmetrical. I work as a personal trainer and a fitness model, so having a weak chest is not an option. Typical Chest workout 4- sets incline dumbbell press 6-12 reps 4 - sets incline barbell press 6-12 reps 3 sets of flat hammer strength machine Superset with fly/pec deck machine. Presses are 6-12 reps and flys are at 6-20 reps 3 sets of low cable flys superset with push ups. Both exercises ten to twenty repetitions to failure. (PICTURED) Ryan Coupe Aston, PA Body Part: Arms I would have to say that arms are my favorite body part to train due to the fact of the massive pump I get when I'm finished my routine. There is nothing else like it! Some people tend to separate the different muscle groups in arms and train on other days. For example, your chest and biceps or back and triceps. I feel that I get better gains training biceps an triceps in the same day. Also training biceps and triceps in the same day allows you to incorporate a lot more super sets between the two muscle groups and allows for more variety of exercises to keep your muscles guessing by switching back and forth from biceps to triceps during your routine. WORKOUT (all sets are 10 to 15 reps) 5 sets of preacher curls 5 sets of rope pulldowns 3 sets of dumbbell hammer curls 3 sets of dumbbell side curls 5 sets of v bar pulldowns 3 sets of close grip bench 5 sets of straight bar curls 3 sets of skull crushers 3 sets of broken wrist dumbbell curls (to failure) 3 sets of kickbacks (to failure) Those are my main ten exercises for arms that I do once a week. I throw in a few sets of different exercises each arm day as well to keep my muscles guessing. Also make sure to keep good form and not worry about the weight. Once you get the proper form down then you can work on upping your weight.
September/October I 267-767-4205 I www.phillyfit.com
Cristopher Schwartz Historic Germantown, PA
Body part: Back Being adopted from Romania At age one, my life has been a blessing of educational abundance and adventure. I’ve used my blessings and applied them to the world of fitness. I believe that everything needs to be balanced and proportionally developed. That being said, my favorite body part to train is my back. The back is neglected because, well it's back there. The mind muscle connection is much reduced and you never have a clear sight of view. There are many benefits to a strong back, such as: improved posture, protect your spine, help give you a better chest, shoulders and arms not to mention, an unbelievable seducing and primal pleasing V taper! Your waist will look much tighter and you'll have that deeply desirable beginnings of the almighty X frame. My workout is as follows: Thumbless Wide Grip Pull Ups 4X failure Almost 90' barbell row. 5X 16,14,12,10,8. Rack dead lifts: 4X 8,8, 3,3 • V bar pull downs. 3x14,12,10 • Nautilus pull over 3X15 • One arm dumbbell rows 3x15 • Lower back extensions 2X25 • Barbell shrugs 4 times to failure using super slow technique. Fitness is progressive. You must gradually increase your weights. Make sure to do all exercises with a deliberate, methodical and pace. Text book form is an absolute as well. Take two minutes rest between every set. To really make the most out of the innovative and fool proof back regimen you must have the four following things: FOOD, TRAINING, SLEEP, SUPPLEMENTATION. You have to constantly keep your body in a anabolic state and give ample time to recuperate from the workouts. Stay focused and make each set count.
September/October I 267-767-4205 I www.phillyfit.com
PhillyFIT I 17
An EXPO Beyond Your Greatest Expectations!
You’re invited to the 14th
SUNDAY, NOVEMBER 25, 2012 • 11-3PM
Held INSIDE
BucksMont Indoor Sports Center
2278 North Penn Road, Hatfield
FAMILY HEALTH & FITNESS DAY!
• Diet/Nutrition/Fitness • Health - medical and holistic (Massage, Reiki, Shiatsu) • Beauty - spas, makeovers, hair, make-up • Clothing & Housewares
Fitness Celebrities Live Band & DJ • Workout Demos Pilates, Tae Bo, Karate, Yoga, Core Training, Zumba, Tai Chi, Boxing, Gymnastics, Spinning & so much more!
FREE SAMPLINGS OF FOOD, WATER, JUICES, FRUITS & VEGGIES, PLUS SHOPPING GALORE! KID’S FITNESS ENTERTAINMENT
Everything
s s e n t i F & h t l a e Hyou can imagine!
VENDORS WELCOME!
Also participate in our
Workout-a-thon! Come try 20 different types of workouts to include: * high energy * low-impact * yoga * stretching * breathing * bootcamp style * dance workouts * core
Each workout is 8 minutes long.
80 Vendors showcase what they’ve got to help our local community get healthy and fit! Only $325 per booth!
Call 267-767-4205 to register
Attendees: $5 per person 18 I PhillyFIT
Kids under 6 FREE
September/October I 267-767-4205 I www.phillyfit.com
H/EXPO EVENT S A B IT F LY IL H P H INSIDE THE 14T The 8th PhillyFIT
• 11-3pm 2 1 0 2 , 5 2 r e b Sunday, Novem
VENDORS WELCOME
For a nominal $325, come showcase your products and services to the workout-nuts that attend our events! Call to reserve your booth now. 215-396-0268
20 DIFFERENT 8 MINUTE WORKOUTS! PhillyFIT’s day of working out and more! The participants decide "Who Teaches Philly's Hottest Workout"
INSIDE THE 14th PhillyFIT BASH/Expo event! BucksMont Indoor Sports Center 2278 North Penn Road, Hatfield Cost is $10.00 per person. FREE ENTRY into the Bash event (a savings of $5.00) with purchase of workout-a-thon! Includes free powerade, fresh fruit and health bars. You can pre-register online at phillyfit.com - NO WAITING IN LINE AT THE DOOR! NAME:_________________________________________________________________ STREET ADDRESS:______________________________________________________ CITY, STATE, ZIP:________________________________________________________ PHONE:__________________ E-MAIL:______________________________________
20 different local fitness gurus, from all over the region showcasing many diverse workouts - each workout is 8 minutes long. Come, join in and do as many workouts as you can, OR DO THEM ALL AND BURN HUNDREDS OF CALORIES! Vote on the HOTTEST workout!
$10.00 per person.
Types of workouts to include: * high energy * low-impact CREDIT CARD #_________________________________________ EXP. DATE______ CVS code (3 digit on the back, or 4 digit on the front if it's an AMEX) _________ or CHECK # _________________ & mail to PhillyFIT Magazine, 21 Sunnybrook Drive, New Britain, PA 18901
* yoga * stretching * breathing * bootcamp style * dance workouts * core
BRING YOUR YOGA MAT! September/October I 267-767-4205 I www.phillyfit.com
PhillyFIT I 19
Mind Over Munch:
PhysicallyFIT
The Use of Hypnosis in Achieving Permanent Weight Loss
It’s time to overcome your fear of the dreaded bathroom scale. One of the biggest struggles burdening Americans is weight control. It is no secret that the key to weight loss is reducing calories daily by eating well and increasing physical activity. However, there is no quick fix. Fad diets, pills, and other shortterm scams advertised in the media aim at an easy, effortless means to weight loss, but people are starting to see through them as they gain weight back immediately.
What people really want is permanent weight loss and the key to success is changing the way you think about food through the power of the mind. Behavioral therapist, Dr. Steven Rosenberg, Ph,D., of Elkins Park, has been helping people lose weight for over thirty years. Through a combination of nutrition lessons and hypnotherapy sessions, Rosenberg has guided his patients to ditch their bad eating habits, and adopt healthy lifestyles to not only lose weight, but also keep the pounds off. Mindfulness is the foundation of healthy eating patterns. Rosenberg says, “Basically, how we eat is all originated in our minds. It starts at the head. The stomach is controlled by the brain, so how we think is critical to how we eat.”
Dr. Rosenberg has an extraordinarily high success rate, as his process promotes long-term behavioral changes. He works with individuals in assessing their diet and weight goals, and gets a feel of what they like to eat. He then assists in finding healthier alternatives to those foods, lower in fat and carbs, to give them the tools to fine-tune their eating behaviors. After they are made aware of their nutritional needs, Rosenberg begins the hypnosis sessions. He defines this process as, “Systematically desensitizing the individual from eating the junk they are used to eating. I tell them they don’t want it, they know better. You want to make the right choice.” Rosenberg suggests not making any of your favorite foods forbidden; it is okay to integrate them into your caloric intake for 20 I PhillyFIT
the day, but the key is portion control. “If you want chocolate chip ice cream, by all means, have some, but just have a single half cup serving, not a half gallon.” Being mindful of what you consume is what you need to move your life in a healthier direction.
Weight loss does not have to be a struggle. When you eat foods you like, are mindful, and make healthy choices at the same time, you can enjoy feeling good about yourself and the weight loss will follow. Dr. R’s 5 Easy Steps to Effective Weight Loss:
• Be Prepared: Have good food available to you. When you have healthy food around you, you will always find something you’ll like. Also, when going out to eat, check out the menu online first to see what kind of healthy choices you can make beforehand.
• Be Mindful of All Foods You Consume: When you go to bed at night, you should be able to recite to yourself each food you ate that day. • Eat Slowly and Chew Thoroughly: Savor the flavors. You’ll end up eating less because you feel more satisfied. Also, this helps digest your food better!
• Set Reasonable Goals: You can eat what you like and see results. Through mindful eating, portion control, and making healthy choices, you can lose however many pounds you’d like. Aim for one to two pounds per week, depending on your personal needs. • Be Positive: You have the power to change your life for the better! Believe in yourself! Don’t be hard on yourself! Dr. Steven Rosenberg, Ph.D. 8080 Old York Road #206, Elkins Park, PA 19027
September/October I 267-767-4205 I www.phillyfit.com
DeliciouslyFIT
Boiled Shrimp Salad
THE
Hair Works
OVER 25 YEARS OF SATISFIED CLIENTS 108 Forrest Avenue, Narberth 610-664-2565
If you've never walked down our street - come check us out! You won't be sorry!
$5 OFF Any Haircut Not valid with children's haircut. With coupon only.
Nourishes: 4 Ingredients: • 2 cups fresh cooked medium shrimp (41-50 ct.), cooled and chopped (may use frozen for a quicker recipe) • ½ cup small diced celery • ¼ cup chopped peppers (red or green) • 2 T fresh lemon juice (1 for dressing and 1 for shrimp boil) • 1 tsp. Old Bay Seasoning • 2 T low fat mayonnaise • 1 T fat free cream cheese • 1 tsp. Dijon mustard • 1 tsp. white wine vinegar • Sea salt and black pepper to taste • Small pinch of fresh or dried dill Methodology: Boil fresh shrimp (first- cut a slit in the back of each fresh shrimp; remove vein and rinse under cold water. Cook for 2-3 minutes in boiling water with old bay and ½ of lemon juice. Cool and remove shell with tail prior to chopping. Whisk mayo, lemon juice, cream cheese, mustard, vinegar, dill, salt and pepper in a medium sized bowl. Add celery, peppers and shrimp to mix. Mix well and refrigerate. Place on fresh greens, cored tomato or in a pita for a filling lunch. Nutritional Profile Per Serving: Calories: 150, Carb: 10g, Fat: 4g, Protein: 18g
COMPARE OUR PRICES! HAIRCUT & BLOWDRY $45 HIGHLIGHTS $85 SINGLE PROCESS $45 www.narberthpa.com
All Hair Clippings are donated to matteroftrust.org – An organization that takes your hair and makes mats and booms to aid in the clean up of oil spills.
1 hour Massage & 1 hour Facial $125 Exp 12/31/12
A Graduate in Nutrition and Science, John is also a Certified Trainer with the National Academy of Sports Medicine and a Certified Weight Management Counselor with the ADA. He has produced and recorded various exercise videos (originator of Kickaerobox) and nutritional DVD’s. You previously saw him as one of the trainers on the Dr. Phil Weight Loss Challenge on NBC and on Entertainment Tonight. Currently he is the personal nutritionist for PhillyFIT Magazine events such as the BASH, Workouta-Thon and the Fitness Retreat. Visit him at www.weightlosscoaching.org or kickaerobox@yahoo.com.
Treat Yourself to the Smile You’ve Always Wanted
• • • •
Adult braces often only 6 months Clear braces 6 month average time Less costly than traditional braces
Call for a
NO CHARGE consultation!
Please feel free to visit us at shortterm-clear-braces.com or call 610-353-4685
September/October I 267-767-4205 I www.phillyfit.com
PhillyFIT I 21
PhysicallyFIT
Amazing Amanda By Mary Nearpass
When you think of a fifteen-year-old teenage girl from the Northeast, you probably think she’s at that volatile age where nothing is much more important than her looks and boys. We’ve all been there. For me, too far back than I care to admit. However, allow me the opportunity to introduce you to a girl that is anything but typical.
Amanda Leve is a freshman at Archbishop Ryan High School, a middle child of three, living with her father who is a full time nurse. Ever since she was a little girl, she was constantly jumping on the sofa, doing push-ups and sit-ups and had boundless energy. Her first passion was playing Catholic League softball. She finished up her middle school career at Our Lady of Calvary as an all-star pitcher helping her team to win back-toback undefeated seasons (30-0) and winning two Catholic City Championships. But at the age of eleven, she saw something on television that spoke to her, and she just knew she had to become a part of it. Amanda practices Brazilian Jiu Jitsu, which is a martial art and combat sport, focusing on ground grappling, commonly used in mixed martial arts competitions such as UFC (Ultimate Fighting Championship). The Ultimate Fighting Championship (UFC) is the largest mixed martial arts (MMA) promotion company in the world that hosts most of the top-ranked fighters in the sport and produces events worldwide. Based in the United States, the UFC has eight weight divisions and enforces the Unified Rules of Mixed Martial Arts. "Jū” can be translated to mean "gentle, supple, flexible, pliable, or yielding." "Jutsu" can be translated to mean "art" or "technique" and represents manipulating the opponent's force against himself rather than confronting it with one's own force. There are many variations of the art, which leads to a diversity of approaches. Jujitsu schools may utilize all forms of grappling techniques to some degree (i.e. throwing, trapping, joint locks, holds, etc.) In just a little over three years, Amanda has studied, 22 I PhillyFIT
practiced and performed in different competitions all over the United States and has won numerous belts. Some of the venues Amanda competes in are NAGA, Grapplers Quest and US Grappling tournaments. Competitors can start as early as four years of age. There are five divisions and weight classes that determine each category. In each competition, there are eight separate matches scheduled, and most participants sign up for two maximum due to the grueling nature of the sport. However, Amanda has taken on as many as six in one competition! Remember, we are talking about a fifteen-year-old freshman! Amanda trains six days per week from 6-9 p.m. at Paper Street BJJ in Hatboro under the instruction of its’ owner, Jason Frawley. She has trained with Jason now for almost two years and since has become almost unstoppable. If you’d like to see Amanda in action, go to YouTube and type in “Jiu Jitsu Amanda Leve”. You are in for some astounding viewing. Personally, I was mesmerized and literally couldn’t be drawn away. Boxing is a combat sport in which two people engage in a contest using only their fists. There are two forms of boxing: amateur and professional. About two years ago, in order to improve her cardio and strength, Amanda started to train in boxing also with Jason Frawley.
Within the past year, Amanda, under the watchful eye of Grant Bacon, has incorporated yet another MMA, (Mixed Martial Art) into her repertoire, Muay Thai. Muay Thai is a combat sport from Thailand that uses stand-up striking along with various clinching techniques. It is Thailand's national sport. The word muay derives from the mavya, which means "to bind together". Muay Thai is referred to as the "Art of Eight Limbs" or the "Science of Eight Limbs" because it makes use of punches, kicks, elbows and knee strikes, thus using eight points of contact, as opposed to two points (fists) in boxing. A practitioner of Muay Thai is known as a nak muay.
September/October I 267-767-4205 I www.phillyfit.com
Haven’t gotten exhausted yet? Neither has Amanda. Fighting women’s and teen boy’s advance division at fourteen and also fighting in weight classes two divisions higher than her own (heavy and super heavy weight) Amanda’s biggest concern was her strength. Amanda’s sport trainers decided to enlist the help of strength and conditioning trainers from Extreme Fitness. After training two times per week with one of Extreme Fitness’s top personal trainers, Bryan Thomas, Amanda hasn’t lost one of her advanced women’s matches. She has beaten many women in their twenties as well as almost all the boys she has competed against.
strength and sensory acuity, I believe that the road Amanda has chosen provides the perfect backdrop for developing the skill and determination needed to succeed throughout her life. Not only is she learning specific techniques, she clearly is building character through inner-strength, courage, vision, respect, and discipline. Mary M. Nearpass
In order to produce the kind of results Amanda wants to achieve, her nutrition has also been reviewed and revamped by her trainers across the board. Amanda not only has to eat top quality foods frequently throughout the day, but she has to get the proper quantity in order to be functioning at her fullest capacity. Protein shakes are a staple each night before she goes to bed. So let me walk you through a typical week of training schedule for Amanda Leve: Monday through Thursday, (Friday is her day of rest and Saturdays and Sundays are killer days). She awakens at 4:30 a.m., goes to Retro Fitness with her dad and either lifts weights or does cardio. She comes home, showers, eats breakfast and is off to a full day of high school classes. By the way, Amanda makes the honor role every marking period. She has her dinner early, completes her homework, hangs with her family, and trains for three more hours, encompassing Jiu Jitsu, Boxing, Muay Thai and personal training over the course of the six days. And I sometimes have a hard time getting myself to hit the pool, the yoga mat, lift weights or take an occasional spinning class! Just think of Amanda the next time you need a little motivation!
What drives Amanda? Her ultimate goal is to do Octagon Cage Fighting when she is eighteen. (You can view this on Fox channel any Friday night). Octagon Cage Fighting falls under the umbrella of the UFC. The UFC stages bouts in an eight-sided enclosure officially named "The Octagon". The UFC cage is an octagonal structure with walls of metal chain-link fence coated with black vinyl and a diameter of thirty-two feet. The fence is five feet, eight inches in height and sits atop a platform four feet from the ground. It has foam padding around the top of the fence and between each of the eight sections. It also has two entry-exit gates opposite each other. The mat, painted with sponsorship logos and art, is replaced for each event. Amanda’s dream is to some day be standing next to Ultimate Fighting Championship commentator, Joe Rogan, receiving applause for winning the heavy weight championship. We all know the old saying that looks can be deceiving. When I had the pleasure of meeting Amanda, I found an attractive, soft-spoken, shy, young woman who presents herself with a quiet confidence. In addition to gaining incredible physical
TRY IT FOR ONLY $30 with this coupon.
Ask me how you can try it for FREE! For more information, contact:
Jenifer Green It Works! Independent Diamond Distributor
215-758-7744 http://lifestylesolutions.myitworks.com
lifestylesolutions1@hotmail.com
September/October I 267-767-4205 I www.phillyfit.com
PhillyFIT I 23
ProfessionallyFIT
Is Your Career
Out of Shape? By Larry Wenger
Just like our bodies, our careers can get flabby too. Do you dread getting up and going to work? Are you living with family and friends, unable to afford your own apartment? Is fifty percent of your take home going to payments on that new car? Are you getting passed over for promotions that you should be receiving? Are you making essentially the same paycheck that you were five years ago? If any of these symptoms sound like your situation, your career is probably out of shape and in need of some serious attention.
What’s your first step? We know what has worked for other people. It all begins with deciding that you really want your career to advance and are wiling to make the necessary changes to see that it happens. Like any change, it will not be easy. Some of what you need to do will make you feel strange because it’s new and unfamiliar. Other changes will bring criticism from friends and family who do not understand what you are trying to accomplish. You need to start a gradually but there needs to be a transformation of your attitudes and personal habits. Ready to start?
Here’s what works: • Do your present job well. Eliminate mistakes. Get to work on time, work extra. Help your boss be a success. If your boss is a success, it will be good for your career as well. • Keep a smile on your face. If there’s a positive and a negative way to look at an issue, choose the positive. • Be a problem solver. Don’t complain and take personal responsibility to fix problems. Even if your fix-it plan doesn’t work, you’ll get credit for trying. • Keep your personal life in order. Change aspects of your personal life that you know full well are negatively impacting your ability to do your job. • Pursue education. Whatever you have now whether it be a diploma, associates, bachelor’s, master’s, doctorate degree, take it to the next level. You’ll be building skills and understanding and equally important, your self-confidence will grow. • Be careful whom you hang with. Look for people who have already accomplished what you want to accomplish and spend time with them. Learn from their experiences. Soak up the encouragement they offer. Most importantly, stay away from whiners and complainers. Their negativity will bring you down 24 I PhillyFIT
and increase the possibility that you will remain right where you are now - stuck! • Set goals for yourself. Studies have shown that only five percent of the population have goals that they can describe. Those that do have a wider circle of friends, a lower divorce rate and a higher net worth. • Learn about leadership. Read! Don’t limit your reading to romance novels and who-dun-its. Leave the TV and drive to the business section of your favorite book store. Look for books on leadership. Yes, some people are born with leadership skills, but most of us have to learn to be a better leader. Even professional athletes have to practice their skills every day in order to get or maintain a competitive advantage. • Become a good communicator. Learn to express yourself and share your ideas. Take advantage of opportunities to make presentations at work and in the community. Even though public speaking is a very frightening experience for many people, you will improve with practice. You may not be able to accomplish all of these things at once. Start with what you believe to be the most important. For example, if you have fallen into the habit of arriving at work fifteen minutes late, this is a habit you will want to break quickly. Here’s the magic solution to establishing a new habit: get to work on time for twenty-one days in a row. When you are able to do that you will have established a new habit of arriving at work on time. The same process will work for any other new habit you want to develop – do it for twenty-one days in a row. Otherwise, the desired habit will be like a New Year’s resolution: established on December 29th and abandoned by January 8th. So give it a try. Get your career back in shape. Do the hard work now so that by your next birthday, you will have gotten a promotion or be earning at least ten percent more than you are making now. Go for it!
Larry Wenger is a management consultant. He is an expert in workplace management and career development. He lives near Newtown, PA, along with wife Diane, daughter Kristi and an assortment of pets. You can reach Larry at 877-872-6195 or lwenger@workforceperformancegroup.net.
September/October I 267-767-4205 I www.phillyfit.com
DeliciouslyFIT
Bok Choy Slaw
Real Gym Real Workouts Real Results
Brand New State-Of-The-Art Cardio Equipment with 15" TVs and IPod Docks
Best Gym in Philly with Trainers you can Trust!
COLONIC SPECIAL
3 normally $450
Benefits of Colonic Hydrotherapy: Reduces weight, expels parasites, stimulates peristaltic action of intestines, reduces pressure in the intra-abdominal area, and compression of neighboring organs disappears.
with this coupon
What is a Colonic Hyrdotherapy? A colonic is the infusion of water into the rectum by a colon therapist to cleanse and flush out the colon
Nourishes: 6- 8 (3/4 cup)
Ingredients: • 4 cups bok choy sliced thinly • 1 cup red cabbage sliced thinly • 1 medium zucchini sliced thin (match stick size) • 1 medium yellow squash sliced thin (match stick) • 1 red pepper sliced thinly • 1 carrot finely shredded • 4 T fresh parsley finely chopped • 2 scallions chopped (small rounds) Sauce • ¼ cup rice vinegar • 1 T canola oil or you can use sesame oil for a kicked up flavor boost • 2 T honey • 2 tsp. Dijon mustard • Salt and pepper to taste
ONLY $65
3 COLONIC TREATMENTS FOR PRICE OF 1
Morgan Chiropractic Centers 1019 Christian Street Philadelphia, PA 19147
Must pay for all 3 treatments at time of purchase
215-922-3030
PROFESSIONALLY COLOR YOUR HAIR AT HOME.
Methodology: Prepare sauce in a large bowl by whisking vigorously. Add sliced vegetables and toss to coat well. For best flavor – refrigerate covered for a minimum of one hour. Nutritional Profile Per Serving: Calories: 145, Carbs: 12g, Fat: 10g, Protein: 2g
A Graduate in Nutrition and Science, John is also a Certified Trainer with the National Academy of Sports Medicine and a Certified Weight Management Counselor with the ADA. He has produced and recorded various exercise videos (originator of Kickaerobox) and nutritional DVD’s. You previously saw him as one of the trainers on the Dr. Phil Weight Loss Challenge on NBC and on Entertainment Tonight. Currently he is the personal nutritionist for PhillyFIT Magazine events such as the BASH, Workout-a-Thon and the Fitness Retreat. Visit him at www.weightlosscoaching.org or kickaerobox@yahoo.com.
September/October I 267-767-4205 I www.phillyfit.com
PhillyFIT I 25
SENIOR FITNESS SPECIAL SECTION
And the Gold Medal Goes to…
SENIORS!
Local Personal Trainer and Group Exercise Instructor finds inspiration from local seniors By Marie Hilferty
Over the years, I’ve never been disappointed by the athleticism displayed during the Olympics. I was on the edge of my seat watching Michael Phelps win his gold medals in 2008 and developed a mad crush on him for months. His anatomical design is perfect for swimming and I was in admiration of his competitive nature and hunger to win. As a personal trainer and group exercise instructor, I know the satisfaction that comes from an athletic lifestyle and challenging your mind and body. At the age of eighteen, I took my first aerobic class wearing a thong and tights. I was hooked and haven’t stopped since! I’m still going, minus the thong. Recently, after doing some food shopping, I took a little break from lugging my bags and treated myself to some mid day coffee at a local shop where I found many of the locals watching news coverage of the Olympics. I heard two athletic young women say how inspired they were by this year’s athletes. Between sips of coffee, I made eye contact with them and agreed. They exchanged their goals with one another and pledged to increase their workouts and get ready for a marathon together. Olympic excitement and inspiration is contagious. After I refueled, I gathered up my groceries and continued my walk home. My usual route takes me by a small park in my neighborhood. It’s always well kept year round and has neighbors chatting with one another on park benches while their kids play together and hang from trees. And, like most days there was an older man who is air boxing in the heat of the sun. Only today, I’m more aware of him than any other time I’ve seen him before. I’ve lived in the same neighborhood for over twelve years and seen him doing his workout
26 I PhillyFIT
at several of our neighborhood parks for years. He jumps rope, jogs slowly around On this day, he is “in the zone” and completely unaffected by people around him. He stays focused and keeps a rhythmical jab and steady breath. He’s amazing and I’m inspired by his devotion to wellness. I too, do not have youth on my side anymore. With twenty-five years in the fitness industry behind me, I’ve also slowed down a bit but my love of fitness and helping others hasn’t changed one bit. I used to be able to teach three classes in the day and go out dancing till 3 a.m. These days, I’m horizontal by 9 p.m. either reading or surfing the web on my laptop doing research or planning a workout. Truth is, these days I’m finding more inspiration in those that are older than me rather than the younger Olympic athletes.
Seniors these days are trying new things, challenging themselves, and are healthier than a lot of our younger generations. They’ve worked full time jobs, put in over thirty years of work, raised their children and grandchildren, and are still going strong. The seniors I’m talking about find solutions in spite of their limitations and keep moving. That’s my kind of people!
September/October I 267-767-4205 I www.phillyfit.com
As I continued to watch my neighbor jab, sweat, and shift his weight from side to side, I’m reminded of why I love fitness so much. Fitness is for those who enjoy a challenge
SENIOR FITNESS SPECIAL SECTION
and the opportunity to test their own winning spirit. And, if you’re a fitness enthusiast, you know what I mean. Champions aren’t born in the gym, but you really get to see what someone is made of in the gym. At the gym, we see people push to be better, stronger, and faster. There are those that drudgingly press through their last five minutes of cardio on a machine that feels like an hour. What an accomplishment for anyone when you finish especially if you’ve been working all-day and still have to get home to make dinner for the kids!
What I love about fitness is whether you’re rich or poor, you have to EARN IT! You can’t buy it; you earn it through perseverance, determination, and sometimes a lot of sweat. You have to do it to experience the payoff. Once you’ve pushed your own limits, you’re never quite the same person again. Fitness can make you a better person both personally and for the people around you. In spite of my neighbor’s age, his “fight” hasn’t seemed to diminish. He’s still practicing after all these years. It’s in his blood and it’s in mine too. I’ve got that same fire and desire to stay active. He makes me feel like I can! So, today, I say a special thank you to my local fitness inspiration and all of my senior friends that continue to show me how to live like a champion and inspire me to continue to challenge others and myself through fitness for many years to come. Now, if I can just find the strength to carry my groceries four more blocks.
Marie Hilferty has been working in the fitness industry for over 25 years. She has a BFA, Dance and is an AFAA certified Personal Trainer & Group Exercise Instructor. She also holds over 12 specialty certifications from AAAI-ISMA including Senior Fitness and Life/Wellness Coaching. She recently graduated from Temple University’s Teacher Certification program, elementary education. She provides in-home personal training for busy center city professionals, seniors, children, individuals living with chronic health conditions or who are in rehabilitation, and those looking for healthy lifestyle change beginning in the home.
Come visit Pine Run to see how Living Well is a part of everyday life for 400 Villagers living on campus. Seniors 65+ are welcome to sample a free class: *Yoga *Zumba Gold *Strength & Stability Call Barbara Chierici at 215-340-5214 to receive a brochure or to attend a Lunch & Learn event offered every month.
Olivia H. Stoner, Esquire Probate & Estate Planning ohstoner@aol.com
2112 Walnut Street, 2nd Floor Philadelphia, PA 19103 Tel: (215) 557-0097 Fax: (215) 557-0027
www.stonerlawoffices.com
White Horse Village (610)558-5000 www.whitehorsevillage.org
We set the standard for retirement living and provide a full spectrum of lifestyle choices on 96 picturesque acres next to a state park. 535 Gradyville Rd. Newtown Square, PA 19073
September/October I 267-767-4205 I www.phillyfit.com
PhillyFIT I 27
SENIOR FITNESS SPECIAL SECTION
! s t c a CATARACTS? F e h t t Ge by Thomas Armstrong M.D.
It’s a fact: If you live long enough, you will develop a cataract. And you won’t be alone as a little over twenty million Americans over the age of forty have cataracts. The good news is that cataracts are curable through outpatient surgery, so any vision loss is reversible. In fact, the latest surgical techniques allow many patients to see without glasses or contact lenses for the first time in decades. What is a Cataract? A cataract is a clouding of the lens in the eye. The lens, located behind the iris, or colored part of the eye, is a clear structure that bends light and focuses it onto the retina. The retina relays images to the brain which allows us to see. As we age, the lens of the eye becomes stiffer, more dense and cloudy, blocking the passage of light needed for vision. The normally clear lens becomes progressively more opaque, and may take on a white, yellow or brown tinge. The light reaching the retina becomes blurry and distorted, leading to decreased vision.
The development of cataracts is a normal part of the aging process. However if left untreated, cataracts cause increasingly impaired vision. Cataracts form slowly and cause no pain. Sometimes when an eye doctor notices a cataract begin to form, he may suggest a stronger eyeglass prescription, reading with brighter lights and curtailing night driving. However, the cataract will continue to grow slowly. There are no drugs, vitamins or exercises that will make a cataract disappear. When a cataract impacts a patient’s lifestyle and clarity of vision, it can be easily removed through outpatient surgery. The average age for cataract surgery is around seventy, but patients 28 I PhillyFIT
range from their late forties to their nineties. Fortunately, new techniques have made cataract surgery one of the safest and most successful procedures in all of medicine.
Cataract Symptoms It is important for people over fifty-five to schedule regular eye examinations, which include a screening for cataracts. Cataract evaluations and basic surgery are covered by Medicare and health insurance. If you have one or more of these symptoms, you should see an ophthalmologist for a cataract evaluation. · · · · · ·
Steadily deteriorating vision Yellow, hazy or blurred vision Decreased night vision, with glare or halos around lights Annoying glare in sunshine or bright light Constant cleaning of eyeglasses Frequent changes in eyeglass or contact lens prescriptions
Innovations in Cataract Surgery Each year, more than two million cataract surgeries are performed in the United States. Some patients fear cataract surgery, recalling the complicated procedure and lengthy recovery of years ago. Modern cataract surgery uses a microsurgery technique called phacoemulsification to remove the cloudy natural lens. High-frequency sound waves break up the lens into microscopic particles, which are suctioned from the eye through a tiny incision in the cornea. The lens is replaced with a clear artificial lens to give the eye proper focusing power. This implanted lens is called an intraocular lens, or IOL. It is manufactured from either silicone or acrylic material.
September/October I 267-767-4205 I www.phillyfit.com
SENIOR FITNESS SPECIAL SECTION
The actual surgery generally takes less than fifteen minutes, and no stitches are needed. Almost every cataract procedure today is performed in an outpatient surgical center, under local anesthesia, by an ophthalmologist who specializes in surgery. After the cataract is removed, most patients see a remarkable improvement in their vision, noticing brighter colors and sharper eyesight. Many patients comment that their old dingy furniture or rugs actually weren’t so dingy at all! And their walls are actually white and not cream-colored or yellow. Most patients make a full recovery from cataract surgery in just several days, although eye drops are continued for up to six weeks after the surgery. It is recommended that the patient refrain from exercising for seven to ten days while the eye fully heals. If your second eye also has a cataract, surgery is scheduled in two to six weeks, so optimal vision in both eyes is reached within a short time span.
The New Premium Lenses In traditional cataract surgery, a single-focus IOL is implanted to replace the extracted natural lens. The patient usually sees well for distance, but requires eyeglasses or contact lenses for near and intermediate vision. In recent years, premium lenses have been developed which correct for a full range of vision – near, intermediate and distance. Patients who choose premium lenses pay out-of-pocket for the lens, while the actual surgery is covered by Medicare or insurance. Those who want to enjoy clear vision with little or no need for eyeglasses often choose premium lenses.
While premium lenses offer many benefits over traditional implants, they are not an option for everyone, and the extra cost is not covered by Medicare. Patients interested in premium lenses should fully discuss the risks, benefits and costs with their surgeon, and do their own research before selecting their lens. When to Schedule Surgery The old notion that a cataract has to be "ripe" before surgery no longer applies. The best time to have a cataract removed is when you notice a change in vision that starts to interfere with your daily activities. Vision will continue to deteriorate as the cataract becomes denser, so active people usually opt to have the surgery before their eyesight worsens.
If you suspect a cataract, schedule an evaluation at an ophthalmology practice where patients are encouraged to ask questions. Patients with the best outcomes are those who educate themselves before their procedure, and have realistic expectations about their vision after surgery. Select a surgeon who routinely performs cataract procedures, and do your research to learn how to achieve your best possible vision.
Thomas Armstrong M.D. is an ophthalmologist and cataract surgeon, and serves as Chief of Ophthalmology at Abington Memorial Hospital. He practices at Armstrong Colt George Cohen Ophthalmology in Abington and Hatboro, PA. To make an appointment for a cataract evaluation with Dr. Armstrong, call (215) 672-9030 or visit www.ACG-eyes.com.
There are several premium lens options, and your surgeon can recommend the right one for your lifestyle and vision. Multi-focal lenses (ReStor by Alcon and Tecnis by Abbott) are constructed with a number of concentric rings within the lens implant. These lenses work somewhat like bifocal eyeglasses, providing good vision at various distances. Although near and far vision is corrected well by multi-focal lenses, intermediate vision is not as crisp, so those who work with computers may need to adjust their normal working distance. Some patients also report glare or halos while driving at night. However, the majority of multi-focal patients report clear vision at both distance and near, and find that they seldom, if ever, need eyeglasses. The accommodating lens (Crystalens by Bausch and Lomb) flexes or accommodates in response to the eye’s muscles. This flexing of the lens allows the eye to focus well at different distances. The Crystalens offers excellent distance and intermediate vision, while reading vision is good most of the time. In dim light or for prolonged reading, Crystalens patients may find they occasionally need weak reading glasses. Most patients with Crystalens implants, however, report they are very pleased with their vision. Toric lenses by Alcon are often recommended for patients with astigmatism, or irregularly shaped corneas. The toric lens not only replaces the cataract, but also corrects the astigmatism. Although patients may need glasses for reading and intermediate work, correction for distance vision is excellent. Lessening a patient’s astigmatism with these toric lenses dramatically improves their vision without glasses.
September/October I 267-767-4205 I www.phillyfit.com
PhillyFIT I 29
SENIOR FITNESS SPECIAL SECTION
What You Don’t Know About Physical Therapy May Hurt You-
Five Steps to Help PT Patients Succeed
By Vadim Brodsky
1. Confirm availability. When you call a physical therapy office, find out if you will be working with one person throughout your therapy or if physical therapists are interchangeable at the clinic. Make sure you know and are comfortable with the answer. It is always more productive to work with a single individual than with a group of ever changing practitioners.
2. “First, do no harm”. There is a right way and a wrong way to do exercises. Good form will improve your condition, and uncorrected form can cause damage. Your physical therapist should stay with you during your appointment, working one-on-one, to monitor and correct your movements so you learn to do them successfully at home.
3. Communicate. Make sure you communicate well together about your condition, your expectations and how you feel. Talk through the timing of your program. The right practitioner will listen to you, respect you, and give you the time and patience you deserve.
Life is movement, and when movement hurts, you and your doctor may decide that it’s time for physical therapy. With the right physical therapist, your recovery could be faster and more successful.
There is a direct correlation between success and well-informed patients. Results aren’t one-visit magic. The body is a marvelous machine and as physical therapists, we have an unparalleled understanding of how the body moves. We work with clients to create individualized programs, with therapies in the office and in the patient’s home environment.
Traditional physical therapy includes soft and deep tissue massage as well as musculoskeletal manipulations and exercises. I find it is more beneficial to the patient to supplement the traditional methods with proven non-traditional techniques such as yoga, Pilates, and tai chi. For example, when one of our patients was experiencing balance problems and fell off a curb, we included elements of taichi into her physical therapy program. Now her grandchildren love the fact that, “Nana’s balance is better because of martial arts exercises,” and they do the routines with her at home!
Other modalities that can be included in treatment plans the Feldenkrais, Alexander techniques, Bowen and hypnosis. These are “somatic therapies” that help train the mind and body together. They are advanced and specific adaptations of “the power of positive thinking”, part of the integrative medicine movement, and they do make a difference. Because physical therapy is a team effort, I recommend these five steps to get the most from your physical therapy experience.
30 I PhillyFIT
4. Be your own advocate. If you’ve hit a plateau working with a physical therapist, don’t despair! It’s perfectly okay to call another physical therapist. Explain what your current program is, that you’ve hit a plateau, and ask what techniques they might add. This is where an understanding of both traditional and non-traditional therapies can really help.
5. Expect a business partner, too. Your physical therapist and his business staff are trained in the complex world of medical insurance. I am adamant about patient rights. Medicare and most nonHMO plans let you select the physical therapy practitioner who is right for you as you not just a name on a referral slip. We try to help our patients call their health insurer to confirm coverage, copays and clinicians. The rule about your coverage should be “no surprises”. Your physical therapy office should advocate for you. For example, if you reach a Medicare limit on your PT, your physical therapist should understand how to try to get an extension approved.
With these five steps, you’re in control. You have a choice, and the choice can be to simply want to feel better every day for the rest of your life. Vadim Brodsky is a licensed physical therapist that trained at the European School of Physiotherapy at the Hogelschool van Eindhoven in the Netherlands. Brodsky has been a solo practitioner in the Philadelphia suburbs for over fifteen years, treating orthopedic disorders and sports injuries, post-surgical conditions, neurological disorders, balance and vesicular rehab conditions, movement disorders and chronic conditions. His practice is American Dutch Physical Therapy, located at Elkins Park House, Suite 110A, 7900 Old York Road, Elkins Park, PA. Call (215) 635-5575 to ask about free office and home environment evaluations.
September/October I 267-767-4205 I www.phillyfit.com
SENIOR FITNESS SPECIAL SECTION
WHY SHOULD YOU CHOOSE CMORGAN CHIROPRACTIC?
• RELIEF... for Back Pain, Neck Pain, Headaches, Whiplash, Shoulder Pain, Leg Pain, Muscle Stiffness or Soreness and Stress • TIME... Dr. Morgan will respect your time by staying on time for your appointments. • LOCATIONS... 1019 Christian Street, Philadelphia, PA 19147 1501 North Broad Street, Philadelphia, PA 19122 • AVAILABILITY... Call us today and we will make an appointment for you on the day that is most convenient for you. • We can help you withouth the use of drugs or medication. No needles. All natural health. • If you’re in pain and you want to get Bring Children off drugs & medication, in for Complete Exam come see us!
1st Visit $250 X
ONLY $99 with this coupon
Exam includes:
Consultations Laser Treatment Complete Set of X-rays Ultra Sound Treatment Massage
Morgan Chiropractic Centers 1019 Christian Street Philadelphia, PA 19147
215-922-3030
EYE SITE
Eye Exams • Diabetes Glaucoma Dry Eye • Visual Field CHILDREN • TEENS ADULTS We fill eyeglass & contact prescriptions! Bring yours in to be filled by Dr. Walker
Call For An Appointment 610-586-0651
Not sure what your vision insurance covers? We’ll quickly verify and explain your coverage!
Dr. Nathan Walker
End-Of-Summer Sunglass Clearance! Men’s & Women’s Guess $59 • Harley Davidson $69
Complete Pair of Glasses
$99
No-Line Progressive
$179
Includes single-vision or line-bifocals
Includes frames and lenses
With this coupon. Not to be combined with any other offers. Expires 10-31-12.
With this coupon. Not to be combined with any other offers. Expires 10-31-12.
30 South MacDade Blvd. • Glenolden Hours: Mon. & Thurs. 11:30am-7:30pm, Tues. 9:00am-7:30pm, Wed. & Fri. 11:30am-5:30pm, Sat. 10:00am-2:00pm You can make appointments online at www.NathanWalkerOD.com
We are an award winning, full service Audiology practice with over 30 years of experience in helping people with hearing loss. We enjoy the distinguished reputation for providing the highest quality hearing healthcare, in an accessible, cost effective and caring manner. We fit hearing aids that best suit your communication, cosmetic and financial needs.
COMING NEXT MONTH
Health & Fitness Coupon Guide Full of Holiday Deals
As an independent, private practice, we have access to all hearing aid manufacturers makes and models. We can also provide follow-up care, service and repairs on all makes and models. Additionally, we offer a full range of customized ear plugs for concert goers, musicians and swimmers as well as ear pieces for cell phones and iPod devices. Dr. Brenner is an internationally recognized professional in Tinnitus Management. She is the most recognized specialist in the Philadelphia region certified in Tinnitus Retraining Therapy as well as other progressive Tinnitus management therapies.
Please visit our website at www.hearingtechnology.com or call us today at one of our two convenient locations for a complimentary consultation.
Call 267-767-4205 to be included. September/October I 267-767-4205 I www.phillyfit.com
Bala Cynwyd Office 610.747.1100 Center City Office 215.413.0800 Gail B. Brenner, Au.D., Owner. Trent Westrick, Au.D. Doctors of Audiology
PhillyFIT I 31
PhysicallyFIT
The Eye of the Panther By Meghan Giglio
Chanting fans, tense competitors, expert judges and eager family members packed the William Tennent gymnasium on Sunday, February 26th, 2012 to watch the home team advantage claim their District One title for the second year in a row. It wasn't long ago when the William Tennent Panthers had a hard time even being noticed, let alone champions. A lot has changed.
At the start of the Panthers 2011-12 season, it was a known fact this squad was the defending champs, however, they were still not fully respected by their district. This bothered every squad member. What could be chalked up as a fluke, the Tennent squad was determined to be noticed as the talented team they knew in themselves they were. Anyone can win once, but it's maintaining that winning title that sets the challenge. Changes had to be made and were they ever. The Panther's most exciting season to date began a year ago last spring, where tryouts took place. New coaches were leading the first step towards change. Positions were filled by three year former William Tennent Freshman cheerleading Coach, Tenesha Reach, and her assistant, former Eagles cheerleader and personal trainer, Tracy Hess. The two coaches together formed an absolute meshing of talent, passion, dedication and expertise, just some of the many traits they would need to place within their athletes.
Once the new squad had been formed, summer arrived with intense fitness regimes and healthy diet plans designed by Tracy Hess. Her expertise in physical wellness was exactly what the girls needed for a successful season and by fall this squad was in better 32 I PhillyFIT
shape than they had ever been in the past. Combine Coach Reach's familiarity and knowledge the sport, this team was lead right back to Districts baring discipline, structure, dedication, focus, unity and above all else, safety.
Coaches Reach and Hess laid the groundwork to a successful team, but it was also picking talented individuals who wanted to be apart of this team. As Coach Reach had said in the beginning of the season, “A squad is only as good as its best cheerleader.” Therefore, individual competitions such as the “All American Girl” were encouraged. Single glorification was not given to any single team member. Instead, it was developing individual skills that in turn helped the squad as a whole. The ability to come up with new cheers, enhance tumbling skills and develop a sense of leadership were all important traits each cheerleader needed to have in order to strengthen her team. These combined individual skills were what formed the sturdy vessel that in turn created wins amongst competitions time and time again. As the season got under way, like links to a chain, this team formed a cohesive unit that flowed together seamlessly. If someone had been out of place or not putting in as much effort, injury would occur and together the team would weaken. This is why safety had been especially emphasized this year. Merely two years ago, many of these same gals were not even wearing shoes. Earrings dangled, rings gleamed and cell phones were checked. This year, all were put to rest, but the team itself. Dedication, unity and focus had taken over. The Panthers worked hard this past season and with hard work comes rewards. They
September/October I 267-767-4205 I www.phillyfit.com
were eager to work hard to meet the expectations and gain respect. Junior and senior squad members remember showing up to competitions in the past and just hoping to make it through and not embarrass themselves. This year, they not only were competing on a level unforeseen by other teams, they soon became the team about whom everyone else talked.
Cheerleading squads typically compete in about a half a dozen competitions within any given season. This year, the Panthers not only placed in every competition, they beat teams that hadn't been beaten in over ten years! It wasn't long at all before rivaling teams made it their focus to beat William Tennent and yet many still couldn't. What came next were spectators curiously gathering at the doors eager to either cheer on the Panthers or groan in anger and frustration at their triumph.
Throughout the season, the Panthers had managed to meet every expectation and challenge set forth by the coaches. However, no one, not even the Panther coaches themselves, could have foreseen the actual challenges this team would go on to face. The components that had ultimately brought them to victory had almost become the very components that could have brought them down - discipline and dedication.
While the Panthers loved the whispers over their shoulders, frustration had unknowingly hit them. Simply put, they were exhausted. Cheerleaders have one of the longest seasons of any studentathlete in high school. Their season spans almost a year before they are given a small break and then a new season starts all over again. Throw in schoolwork, perhaps a part-time job and any social life they could have, these young ladies were working themselves to the bone. This squad got a taste of what it feels like to win and they wanted nothing but. They repeated routines over and over and over again until they physically couldn't anymore, but that is where the problems rose. As a successful cheerleader, it's mental and physical discipline along with structure, focus, unity and safety. Strict discipline can cause a routine to be unsafe because of exhaustion. If squad members are weak from exhaustion, stunts are not safely performed, which results in injury. Injuries were present at every
competition this past season.
Therefore, the challenges were not in the routine or the girls not working as a team. The challenges were not from individual praise that bred jealousy, cattiness and overall drama dividing the unity. Ironically, the challenges were from the wanting to be the best they could be as individuals within a successful team. As one squad member had said, “There's always room for improvement.” While winning is great, it's really remembering why you want to win that is important. Cheerleading at the end of the day is supposed to be fun. It was remembering this that was the turning point for this young and exhausted squad. At the end of each practice, while there were sore muscles, sprained ankles, bruised noses and minor concussions, each team member still smiled at her efforts. They were absolutely tired, but they loved being apart of a tired and talented team that continued to be a success. As another squad member noted, “I've broken every part of my body, but it was worth it!”
By eliminating the stress and remembering all they had worked for, this squad had finally formed the strongest squad they could be all season. So on Sunday, February 26th, 2012, the William Tennent Varsity cheerleading squad rewarded themselves with another year of defending their title. With now two titles under this squad’s belt, the bar is still being raised and Nationals are next season’s focus. There is a great chance the Panthers will be claiming bigger titles for many seasons to come. What makes a successful team is not just hard work, it's remembering what you're working for, why you want to win and ultimately loving it at the same time. That's winning.
The Panthers say goodbye to five outstanding cheerleaders who all have been such a great influence on how to be a successful squad. Congrats to senior, Christina Hess, Megan Toro, Nicole Donnolly, Marlee Coyle and Lauren Dimaio.
BOXING LESSONS FIRST SESSION FREE
Build confidence while getting in the BEST SHAPE OF YOUR LIFE! Come Try It! Great Cardio Workout
MAIN EVENT BOXING
Lessons for kids and adults *Private or group *All levels of experience Weight Training Also Available
267-934-2117 www.bodydfit.com
1810 County Line Rd. Huntington Valley, PA
Build strength, endurance, flexibility and overall core strength and conditioning!
Scott Kuczynski, owner of Main Event Boxing and Body Dynamics Fitness Center
PhillyFIT I 33
Saris & Thule Car Racks • Shimano Shoes • Topeak Child Seat
Giro Helmets • Pearl Izumi Clothing & Shoes
20% OFF Massage 60min, 90min or 120min for first time customers.
mitr@massageistheremedy.com www.massageistheremedy.com Phone: 267-289-2487• Fax: 215-933-5588 By appt. only 267-289-2787 or book online @ www.massageistheremedy.com
34 I PhillyFIT
Saris & Thule Car Racks • Shimano Shoes • Topeak Child Seat
Jamis Bikes • F u j i B i k e s • S E B i k e s • P e a r l I z u m i
PERSONAL TRAINING WITH RESULTS Certified, Insured, Reliable, Dependable and Affordable
WWW.FERGIESMISSION.COM 215-843-1226
Where singles mingle!
THE ALTERNATIVE TO ON-LINE DATING Come on out to a variety of events for good times, to make friends and possibly a love connection!
Friday 9/14/12 from 6:30pm @ Dolce Carini in Newtown See events @ http://marthassingles.blogspot.com
Call Martha 215-584-0188 or e-mail marthas.singles@comcast.net
September/October I 267-767-4205 I www.phillyfit.com
HEALTHY PETS SECTION
FLEAS KNOW YOUR ENEMY By Dr. Lawrence Rebbecch
Despite numerous technological advances, fleas continue to represent a potentially lethal plague on our pets. Current products are effective so there is little reason for this; the problem seems to be one of understanding. There are over nineteen hundred flea species in the world. Pet owners are concerned with only one, Ctenocephalides felis, the cat flea. This is the flea that we find on our pets (cats, dogs, rabbits, and other species) in ninety-nine point nine percent of cases and in order to understand how to control the damage caused by this tiny little animal, you should learn all you can about it. What Kind of Damage Can Fleas Cause? It would be a grave mistake to think of the flea as simply a nui-
sance. A heavy flea burden is lethal, especially to smaller or younger animals. The cat flea is not at all selective about its host and has been known to kill dairy calves through heavy infestation. Conditions brought about via flea infestation include: • Flea allergic dermatitis (fleas do not make animals itchy unless there a flea bite allergy) • Flea anemia • Feline infectious anemia (a life-threatening blood parasite carried by fleas) • Cat scratch fever/bartonellosis (does not make the cat sick but the infected cat can make a person sick) • Common tapeworm infection (not harmful but cosmetically unappealing)
September/October I 267-767-4205 I www.phillyfit.com
PhillyFIT I 35
HEALTHY PETS SECTION
Fleas can kill pets and most people have no idea that fleas can be lethal. On some level, it is obvious that fleas are blood-sucking insects, but most people never put it together that enough fleas can cause a slow but still life threatening blood loss. This is especially a problem for elderly cats who are allowed to go outside. These animals do not groom well and are often debilitated by other diseases. The last thing a geriatric pet needs to worry about is a lethal flea infestation and it is important that these animals be well protected. Also consider that in about ninety percent of cases where an owner thinks the pet does not have fleas, a veterinarian finds obvious fleas when a flea comb is used. Despite the TV commercials, educational pamphlets, and the common nature of the parasite, there are still some significant awareness problems and a multitude of misconceptions.
Myths Veterinarians Hear Nearly Every Day • My pet cannot have fleas because he lives entirely indoors. Your Vet’s Response: Fleas thrive particularly well in the well-regulated temperatures in the home. • My pet cannot have fleas because if there were any fleas they would be biting (insert name of a person in the family reportedly sensitive to flea bites). Since this person is not being bitten, there must not be any fleas. Your Vet’s Response: Despite Ctenocephalides felis’ ability to feed of a wide variety of hosts, this flea definitely does not prefer
human blood and won’t eat it unless absolutely necessary. A newly emerged adult flea is hungry and may well take a blood meal from the first warm body it finds. An adult flea knocked off its normal host will also be desperate to find a new host and may feed on the nearest warm body it can find. In general, adult fleas regard human blood as a last choice and humans tend not to be bitten unless flea population numbers are high. • We do not have fleas because we have only hard wood floors. Your Vet’s Response: Fleas love to develop in the cracks between the boards of hard wood floors.
• My pet cannot have fleas because I would see them. Your Vet’s Response: You cannot expect to see fleas as many animals are adept at licking them away. Sometimes all that is seen is the characteristic skin disease. Fleas are adaptive and their life cycle is always active: eggs are laid, larvae are developing, pupae are growing, etc. The environmental temperature controls how fast this occurs. If you want to eradicate the flea population in a specific home, it is best to attack when numbers are low in the winter. It is a mistake to stop flea control products in the winter as it will be much harder to gain the upper hand in the spring and summer when the populations are rising. THE MORAL OF THE STORY IS THAT FLEAS SHOULD NOT BE UNDERESTIMATED AND IT IS IMPORTANT TO HIT THE FLEA POPULATION WHEN IT IS WEAKEST. HIT THEM HARD!
DOG KINGDOM
7+ Years of Experience With All Breeds • Catered services just for your “best friend” tailored to their needs • A wide variety of professional grooming services & many spa add-ons for extra pampering • Products specifically designed for your pet
$5.00 OFF ANY SERVICE OF $25.00 OR MORE With this coupon. Not valid with other offers or prior services. Offer expires 12-31-12.
36 I PhillyFIT
FREE
GROOMING SERVICE Choose from: • De-shedding treatment plus furminator™ • Teeth brushing & breath freshener • Nail grinding & ear care package With this coupon. Not valid with other offers or prior services. Offer expires 12-31-12.
September/October I 267-767-4205 I www.phillyfit.com
HEALTHY PETS SECTION
By Dr. Laura Weis
Weight loss in pets should, in theory be simple, more calories need to be expended each day than are consumed. Yet the reality of pet obesity mocks that seeming simplicity. As readers of my earlier column on pet obesity may recall, I had to confess that even in my two veterinarian household, my own cat had crept into the unhealthy weight range and was happily munching her way towards a future of possible diabetes, heart disease, arthritis, autoimmune disease, and dermatological problems. Readers can check out the March/April issue of PhillyFIT for a discussion of pet feeding regimens and negotiating the tricky realm of calories. This column will focus on fitness in our furry companions. The world of canine athletes is filled with great stories of dogs competing in agility, performing heroic feats in the armed servic-
es or search and rescue, racing across frozen lands pulling sleds, and the every day images of happy dogs jogging with their humans. For most dogs, like most people, those images are not their everyday reality. Our dogs have become fatter right along with us, and while some of the blame for canine obesity is the ready availability of inexpensive calories, much of the problem is due to inactivity. The good news is that if you are reading this article and you are active, there is a greater chance that your dog is too. A study published in the Journal of the American Veterinary Medical Association found that people who moved more each week. Even those who engaged in very gentle physical activity
“Modern Medicine, Old-Fashioned Care” Laura Weis, DVM Ransome Weis, DVM Lois Palin, VMD Ashlea Erk, VMD
Comprehensive personalized health plans for every stage of your pet’s life. We provide: • Nutrition Counseling • Diagnostic Testing • Medical and Surgical Services • Acupuncture • Dentistry Specializing in keeping pets healthy and fit! Individual weight loss programs for every pet. Exercise camp and fitness plans available at our lodging and daycare facility, Holiday House Pet Resort.
www.doylestownveterinaryhospital.com
380 N. Shady Retreat Rd. • Doylestown, PA 18901 • 215-348-4344 September/October I 267-767-4205 I www.phillyfit.com
PhillyFIT I 37
such as slow walking were more likely to have fitter dogs. There is a fun book devoted to this phenomenon called “Walk a Hound, Lose a Pound”. Coauthored by a veterinarian and a professor in the field of human medicine, the book explores the benefits of exercising with your dog and outlines plans for making walking an integral component of your fitness plan. You can even track your dog’s steps with a pet pedometer and set daily and weekly goals for weight loss and fitness.
While walking with your dog is easy and can be done just about anywhere, some dogs prefer other types of exercise. Throwing Frisbees, balls, sticks, and other toys are great for dogs that enjoy retrieving, and agility training is fun for many breeds and popular enough that training classes and facilities are usually easy to find. For the more adventurous, you can get your dog involved in Flyball (a canine relay race with four
A Classic Clip Plus We Go Above & Beyond in a Clean, Low Stress, Happy Environment
Tips for initiating an exercise program for your dog: 1. Begin any program with a veterinary check-up before exercising. 2. Set a realistic starting goal of fifteen minutes four to five times a week of gentle walking. 3. Keep your dog on a leash when walking unless in a “dog friendly” and safe area. 4. Watch your dog closely for signs of fatigue and stop walking if he or she has had enough. 5. Don’t exercise when excessively hot outside and take extra precautions with brachycephalic (short-faced) breeds.
Starting your dog on the path to fitness should be a gentle process, especially if your dog is overweight or obese. Your 7. Don’t exercise your dog right after a meal, especially for veterinarian can help you ensure breeds prone to bloat. that your dog has no underlying health issues that may be exac8. Try to walk on grass or dirt paths. These are easier on joints erbating struggles with weight, and paws than asphalt, concrete and gravel or physical limitations that need 9. Use reflectors for you and your dog when exercising in the to be considered prior to initiatevening or at night. ing an exercise plan. The canine weekend warrior is an all-too10. Find an exercise buddy for you and your dog. A friend can common example of dogs’ lives help keep you motivated and will make your exercise time all mimicking ours, along with the the more fun! attendant injuries that can take weeks to heal. If your dog is out of shape start with no more than fifteen minutes of slow walking, and gradually build up to thirty minutes to an hour of brisk movement. Ideally you should be exercising your dog at least three to five times a week. 6. Make sure you and your dog drink plenty of water before, during, and after exercising.
In Business Since 1981 50 W. 3rd Ave. Collegeville Station Collegeville, PA 19426
610-489-3700
dogs), lure coursing, Dock Dogs (canine aquatics competitions), Canicross (cross country running while hooked to your dog), dog carting, and much more. Many dogs also enjoy running while you bike, and hiking along with their humans. Swimming is ideal for dogs needing joint support and for rehabilitation after injuries or surgery. There is even a dog exercise wheel, similar to a giant hamster wheel, for dogs that have energy to burn!
Julie Southerton, A.H.T. Owner - Groomer Animal Health Specialist
In addition to keeping pets healthy and preventing many common disease conditions, exercise provides our four-legged companions with many of the same mental and emotional benefits that it bestows upon us. Dogs that have adequate exercise are less likely to be bored and their energy is channeled into productive and healthy activities, rather than into destructive areas. There is a documented decrease in common unwanted behaviors such as excessive barking, chewing, digging, and hyperactivity in dogs that engage in physical activity. Most of our dog breeds were originally bred and selected for “jobs” that included both mental
PERFECT POOCH
Day Care $25 / Boarding $40
Both Include 6 to 8 hours Play and Exercise The BEST Place for your pet while you WORKOUT... Shop... Work... Vacation...Whatever Indoor & Outdoor Yards 3 Acres - Call for Tour 5 Minutes from V.F. CASINO KING OF PRUSSIA MALL
DOG TRAINING & SOCIALIZATION GROOMING SINCE 2003
610.337.7698
38 I PhillyFIT
www.ThePackLeaders.com (OPEN 7 DAYS) September/October I 267-767-4205 I www.phillyfit.com
and physical “work”. When we deprive dogs of this stimulation and keep them confined to a small space they not only grow fat, but they also suffer from psychological stress. Dog parks, doggie daycares, and dedicated exercise time are the antidotes for dog stress and obesity in many cases. Cats, as we often say in veterinary medicine, are not small dogs. This saying holds great truth when applied to cats and exercise. Although I certainly have intrepid clients who walk their cats on leashes and have great success, in most situations when people try this, the leash becomes either a toy or a perceived torture implement, depending on the age and attitude of your cat. Helping your indoor cat become more active takes creativity and some careful thought.
When you are brainstorming ideas for exercising your cat, think about what a cat does in nature. Cats are instinctive and excellent hunters, and many of the best exercise toys mimic the movements, sounds, and actions of prey species. Some cats love hiding and will happily dash through obstacle courses made of crinkly paper bags, soft tunnels, and boxes. Other cats adore catnip and will sprint around the house after spending a few quality minutes with a delicious catnip toy. Some cats have times during which they are most active and receptive to playing, and for many this is during the evening. My cats will enter what we affectionately call “kitty crazy hour,” at about 8 p.m. Their pupils dilate and they begin stalking unwary feet that pass by the hidden fearsome jungle cats. Young cats will usually respond to a variety of different toys. Be careful not to play with string, elastic, or ribbon your cat could ingest, toys that have small parts that could easily break off and be swallowed and plastic bags. Although not dangerous to your feline friend, you should also refrain from using your hands or any other body part to play with your cat. I see many people sporting nasty scratches as a result of “playing” with their cats. Start your toy exploration with small balls that are lightweight (ping pong balls, balls with bells inside) and wand type toys that have feathers or other enticements dangling.
“Where Dogs Play All Day” Climate Controlled with Outside “Potty Yard” Voted Best Doggy Daycare in Chester County
610-430-1330 www.tobysk9kamp.com
SMALL DOG DAYCARE AND BOARDING
It's vacation time for your little dog too!
While you're away,The Cottage in Glen Mills provides fresh-air fun and loving care for your pet **GROOMING SERVICES NOW AVAILABLE!**
The Cottage Small Dog Daycare
3 Woodland Drive • Glen Mills, PA 19342 www.thecottagedogdaycare.com 610-SUM-DOGS
Many cats will play with anything they can bat along the floor, and like children they will eschew the expensive purchased toys in favor of the “found” treasures. The key to keeping a cat interested in play toys is to rotate through a variety of toys, and only have one or two available at a time. When a beloved toy reappears after a week your cat will be delighted and happily attack with renewed vigor. Older cats usually need more encouragement to play, and interactive cat toys can help pique your cat’s interest. There are motion activated balls complete with randomly flashing lights, catnip filled soft toys that move and squeak, robotic mice that respond to your pet’s vocalizations, and even radio-controlled toys that you can send careening around your house with your cat in pursuit. Some cats will bat at a moving light in a dark room, and you can use a laser pointer with care. Just don’t point it directly into your cat’s eyes. I had one client who combined the goals of controlling calories and increasing exercise for her cat. She carefully measured her cat’s dry food each meal and tossed the kibble, one by one, back and forth along a long hallway. Her cat lost weight at a good pace and was entertained chasing down breakfast each day! Start with an exercise goal of ten minutes twice daily for your cat, and you will reap the same physical and psychological benefits that activity brings to dogs and people. The dual benefits accrued from shedding excess pounds and increasing fitness will add joyful time to your pet’s life.
September/October I 267-767-4205 I www.phillyfit.com
PhillyFIT I 39
Win the Mental Game and Play More in the Zone
Sports Performance Psychology with Todd Stofka Since 2002 we have been helping athletes from the professional player to middle school get their brain into the zone so they can perform at their peak. Improve your play by learning the peak performance secrets of Professional and Olympic athletes today by calling Todd Stofka, The Sports Hypnotist and Expert in Sport Performance Psychology at 877-557-7409. 20 minute
FREE
consultation program!
If your game is suffering. Call us today at 877-557-7409
OFFICE LOCATIONS Doylestown • King of Prussia/Main Line • NE Phila
www.PhillyHypnosis.com
40 I PhillyFIT
September/October I 267-767-4205 I www.phillyfit.com
September/October I 267-767-4205 I www.phillyfit.com
PhillyFIT I 41
SEPT/OCT
calendar of events
PLACE YOUR CALENDAR LISTING BOXED LISTINGS FOR ONLY $75 CALL 215-396-0268
SEPT. 8 Run For Our Troops 5K Run/Walk Age-group awards. Register through Sept. 7. Early registration through Sept. 6 is $20; $25 after. Time: 7 am registration; 8:30 am race Place: Cooper River Stadium, North Park Drive, Pennsauken, NJ Register online in NJ at active.com/event_detail.cfm?event_id=200949 1. Sourland Spectacular Gorgeous rural ride (37, 47 and 63 miles) through the Sourland Mountain forest, followed by a gourmet lunch of New Jersey’s best pizza cooked on site and a homemade brownie sundae. Time: 7am Place: Somerset County Sourland Mountain Preserve, East Mountain Road, Hillsborough Township, NJ Phone: (609) 466-8169 Email: cwilson@sourland.org Web: sourland.org/spectacular Bring It on at Bellevue This race features biking and running on paved and unpaved trails, team challenges, water features, crawls and much more. Dress to get wet and dirty. This team event is limited to 80 participants. Bikes are not provided; please bring your own. Helmets required. Time: 9 am Place: Bellevue State Park, Wilmington, DE Phone: (302) 739-9192 Email: Breanne.Preisen@state.de.us Web: destateparks.com/adventurerace
SEPT. 15 Bill Bottino Mud Run for Cancer “We dare you to get dirty!” Four miles of muddy, mucky, obstacle challenges and most of all, fun! Teams are strongly encouraged (as are costumes and fundraising), but at the event you can race as an individual, as part of a team of unlimited size, or as a competitive team of four. No one fights cancer alone, so prepare to work together and support one another as you crawl, climb, jump, and scramble through the muddy course and finish in grand style at the Signature Mud Pit. Then it’s off to the BBQ for some of the most amazing food you have had at any event! “Let’s kick cancer in the mud!” Distance: 4 miles Time: 5 pm Place: New Jersey Motorsports Park, 47 Warbird Dr., Millville, NJ Email: normwalker@ymail.com Web: njmudrun.com
SEPT. 22 Bike MS: Bike to the Bay Bike MS: Bike to the Bay is the largest cycling event in the state of Delaware and is open to all levels! Cyclists can choose from four one-day rides: the 100-mile century, 75 miles, 45 miles, or 17 miles. Or cyclists can challenge themselves to the two-day 150 or 175-mile route. All the rides travel through scenic southern Delaware. You can register as an individual, a team of at least four or more people, or as a phantom rider if you'd like to join the movement to create a world free of MS, but prefer to leave your bike at home. Place: From Dover to Rehoboth Beach, DE Web: biketothebay.org Helping U Help Others 5K to Benefit the
42 I PhillyFIT
Wounded Warrior Project Also a 1-mile walk. The goal is to raise awareness and honor the daily sacrifices made by the brave men, women and their families in all branches of the United States military. Time: 8:30 am Place: Joint Base MDL, Fort Dix, NJ Web: helpinguhelpothers.org/HUHOthers5KNewJersey.ht ml
SEPT. 23 Blueman Triathlon Distance: .6-mi. swim/13.5-mi. bike/3.2-mi. run Time: 8:30 am Place: Blue Marsh Lake, 500 Brownsville Rd., Sinking Spring, PA Phone: (610) 780-8034 Email: john@trimaxendurancesports.com Web: trimaxendurancesports.com
OCT. 6 Unite Fitness Decathlon This 6-mile fitness challenge involves 10 fitness events to challenge all aspects of fitness. The events are followed by a scenic yet physically demanding trail run through Wissahickon Valley Park. Be a part of the new, modern decathlon. Distance: 10K foot race plus 10 fitness challenges Time: 8 am Place: Wissahickon Valley Park, Forbidden Drive, Philadelphia, PA Web: unitefitnessdecathlon.com
OCT. 17 Shame is the silent killer or your soul! Listen in as Luisa Rasiej, energy therapist and Personal Leadership Mentor explores the ways shame and other subconscious emotions interfere with your dreams. Give yourself the gift of one hour to listen in to this complimentary call and learn simple steps you can takeright now to free yourself. Wednesday, October 17th, 6PM EST. Register at: www.innercontessabook.com
OCT. 27 ABF 10K Mud Run The ABF 10K Mud Run is sure to be a hit with anyone looking to challenge himself physically but also have a great time doing it. Nestled in the Medford, NJ area, the course was designed by Above and Beyond Fitness to test your strength, speed, balance and endurance. The obstacles may be daunting or intimidating for some, but we know you’ll get through them. Why, you ask? Because ABF 10K Mud Run committee members are throughout the course to help you and make sure you conquer all obstacles. If you need it, you can also get help from your friends and family who run with you as well as the friends you make while doing the run. A key theme of the ABF committee is teamwork! Time: 8 am Place: YMCA Camp Ockanickon, Medford, NJ Web: abfmudrun.com
OCT. 28 35th Annual Penn Medicine Radnor Run The 35th Annual Penn Medicine Radnor Run includes a 5-mile USA Track & Field sanctioned and certified timed road race through scenic Radnor Township, PA. Known to be a beautiful yet challenging course, the Radnor Run attracts runners from around the area for this fun annual race. The race starts and finishes at the Radnor Township Building in Wayne. The event also includes an un-timed 1-mile Fun Run/Walk for all ages, as well as a Health Fair hosted by Presenting Sponsor Penn Medicine. Bring the whole family for fun fall festivities! All proceeds from the event benefit the American Lung Association in PA. The money raised supports the ALA’s mission to promote lung health and prevent lung disease through education, advocacy and research. Registration: Online $30 5-Mile Early registration fee; $35 late fee; $15 1-Mile
registration fee Time: 8:30am Location: Radnor Township Building, 301 Iven Ave., Wayne, PA Phone: (610) 941-9595 Email: cdernlan@lunginfo.org Web: lunginfo.org/RadnorRun
NOV. 11 Alex's Lemonade Stand Foundation: The Lemon Run The 4th Annual Lemon Run Philadelphia 5K Run/Walk and Kids’ Dash presented by Volvo will be at Memorial Hall in Fairmount Park, Philadelphia, PA. The 5K, which raises funds and awareness for childhood cancer, is a fun way to get families, businesses or simply individuals involved in ALSF’s quest to find better treatments and cures for all kids with cancer. Time: 8:30 am Phone: (610) 649-3034 Email: Addie@AlexsLemonade.org Web: alexslemonade.org/campaign/lemon-run Media Mud Stain Trail Run 2 distances: 5-mile & 10-mile The trails at Ridley Creek are as scenic as they are challenging. Don’t get caught enjoying the view. The twisty single track and heart-thumping climbs might catch you off guard. Throughout the course runners will pick their way through rooty, rocky technical sections, slosh through mud, traverse planks crossing a dried creek bed, pound some pavement on short road sections, and cruise across areas of flat single track. This upanddown roller-coaster ride of a loop will burn your quads and test your lungs as you wind your way through one of the best trail systems in PA. 5-mile & 10-mile awards: Age Group: Top 3 male and female finishers in each age group Overall: Top 3 male and female finishers. Overall winners are removed from Age Group awards. Age-Group Breakdowns: 19U, 20-29, 30-39, 40-49, 50-59, 60-69, 70+ 5-mile: $25 until 11/9; $35 on Race Day 10-mile: $30 until 11/9; $40 on Race Day Included in fee: Race T-shirt; post-race lunch; entry into random prize drawings Place: Ridley Creek State Park, Picnic Areas #14 and #15, Media, PA (22 miles from Center City Philly) Race start time: 10 am Registration time: 8:30-9:30 am Web: trimaxendurancesports.com/MediaMudStain.html
NOV. 25
The 14th PhillyFIT BASH & 8th Workout-a-thon Indoor event held inside of Buxmont Indoor Sports, Hatfield. 11-3pm. Fitness Celebrities. Live Band & DJ. Workout Demos. Pilates, Tae Bo, Karate, Yoga, Core Training, Zumba, Tai Chi, Boxing, Gymnastics, Spinning & so much more! www.phillyfit.com ONGOING South Philly Striders Running Club Yo! Get in shape! Meets Tuesdays and Thursdays at 6am at Geno’s Steaks, Ninth St. & Passyunk Ave., Philadelphia, PA Meets Saturdays, 8am, Front & South Sts., Philadelphia, PA Email: info@southphillystriders.com Web: southphillystriders.com Highroad Cycles Saturday Morning Ride Average speed is 16 mph. You should be able to comfortably ride within this average speed, including some challenging hills, over 30 to 40 miles. Ride is weather permitting. Time: 9am Place: Highroad Cycles Doylestown, 73 Old Dublin Pike, Suite 4, Doylestown, PA
September/October I 267-767-4205 I www.phillyfit.com
Phone: (215) 348-8015 Web: highroadcycles.com
Keswick Cycle Cherry Hill Road Rides Saturdays, 7:45 am Distance: About 40 miles. Return to shop no later than 11:30am. Helmets are mandatory! This is an unsupported ride. Please carry at least one tube and pump/CO2. Food and water are highly recommended. “No rider left behind on a shop ride.” Place: Keswick Cycle Cherry Hill, 305 E. Rt. 70, Cherry Hill, NJ Email: salesstaff@keswickcycle.com Phone: (856) 795-0079 Web: keswickcycle.com Bikesport Mountain Bike Ride Distance: 2 loops. For all levels. Mountain bike required. Time: Saturdays, 9 am Place: Green Lane (Knight Road) parking lot, Green Lane, PA Email: Ginny Politz, ginny@bikesportbikes.com Web: bikesportbikes.com MTB on the Pennypack Trails Meet at the Pine Road entrance to Pennypack Park, Philadelphia, PA, Tuesdays at 6:30 pm and ride till about 8pm. Come enjoy the great outdoors (without cars) after dark! Lights and a trail permit are required (go to fairmountpark.org/TrailPermits.asp to buy a permit). Depending on the predicted weather and/or trail conditions, the ride may be canceled or rescheduled for another evening. Call or email to confirm that the ride is on or with questions. Phone: (215) 740-0973 Email: ride_with_cb@rocketmail.com Web: phillybikeclub.org Weekly Tuesday Runs With the Manayunk Running Club Time: 6:30-9 pm Place: Sports Works, 4320 Main St., Manayunk, Philadelphia, PA Email: info@manayunkrunning.com Web: manayunkrunning.com Weekly Wednesday Group Runs Time: 6pm Place: Jenkintown Running Club, 416 Old York Rd., Jenkintown, PA Phone: (215) 887-2848 Email: bob@jenkrun.com Web: jenkrun.com DiabetesTech This group meets every three months on the first Wednesday evening in its Wynnewood office to discuss issues pertinent to insulinpump use. Topics include research updates, new technologies, management techniques, lifestyle issues and creative problemsolving. Each meeting features a guest speaker or interactive activity. Refreshments are served. 2012 dates: June 6, Sept. 5 and Dec. 5 Who’s Invited: Anyone who uses insulin along with family and friends Time: 7:30-9pm Place: Integrated Diabetes Services, 333 E. Lancaster Ave., Wynnewood West Shopping Center, Suite 204, Wynnewood, PA 19096 Phone: (610) 642-6055 Web: integrateddiabetes.com Asperger Syndrome Family/Caregiver Support Meetings All parents and other adult family members or caregivers of children with Asperger syndrome and similar diagnoses are welcome. Meetings are held the second Tuesday of every other month. The group's mission is to raise public awareness, advocate for improved education and services, and provide support and information. There is no fee for the meetings. Call for information. Time: Second Tuesday of every other month, 7:30 pm Place: Grace Chapel, Darby and Eagle roads, Havertown, PA Time: Third Tuesday of every other month, 7pm Place: Avon Grove Charter School, 110 E. State Road, West Grove, PA Phone: (610) 449-6776
If you are one of the millions of Americans who suffer from lower back or neck pain, you know how debilitating it can be. Burning, shooting nerve pains and muscles in constant spasm make even the simplest movement an ordeal. Often, just finding a comfortable position is virtually impossible.
Traditional treatment starts with medication and bed rest and ends with the prospect of surgery – a painful, expensive, frightening experience. Treatments such as acupuncture, epidural injections, hot/cold therapy, massage and other "therapeutic" techniques may offer limited relief. Considerable research has produced a relatively new therapy that is highly effective in treating intervertebral disc problems. This treatment, known as Decompression Therapy, has opened the floodgates of new patients to Tri County Pain Management and Precision Pain Management Centers.
Decompression Therapy is a traction-based procedure that can relieve pain associated with disc herniation, degenerative discs, posterior facet and compression-related syndromes. It also enhances the healing process and renders quick, effective and amazing pain relief that enables most patients to return to a more active lifestyle! It is an FDA-cleared procedure, and most insurances cover traction therapy. Decompression occurs as a result of an improved understanding of how to reliably cause the spine to "unload." The vertebral separation causes a vacuum or a centripetal force in the disc, which results in a "phasic change in pressure." This "vacuum effect" helps in the retraction (pulling in) of the extruded disc material.
When the disc retracts it can stop putting pressure on the spinal nerve or spinal cord. Thus the term "Decompression." Once the nerve is decompressed, a significant amount of patients will notice a decrease in arm/leg pain.
Someone who has previously not found relief through other treatments is a perfect candidate for this treatment. Decompression Therapy may also be useful in determining the overall prognosis of passive care and expediting the phase-in of rehab protocols. Clinical findings suggest Decompression will create a relatively quick initial response. Patients who do well tend to feel a sense of relief (which can be direct pain cessation or a centralization of pain and/or reduction to an ache or stiffness) within six sessions. Full relief, if attainable through this passive treatment, can be in as soon as a few weeks. (Occasionally a "stubborn" pain syndrome may continue to improve slowly over 15 sessions, though this is not the norm.) Often, patients will be treated in 4-6 sessions and notice enough relief to allow active rehab to begin. Their Decompression may continue (pre- or post-rehab depending on the methods chosen) for 4-6 further sessions before discontinuing or reducing the frequency. Typical frequency is 3-5 times per week. The extent and seriousness of the symptoms will determine if more than 3 sessions per week should be used. Treatments only take about 25-30 minutes, and again, most insurance companies cover them. For more information on how you can benefit from the Dynamic Traction System (DTS), call Tri County Pain Management Center 215-957-5400 or the Precision Pain Management Center at 215-657-9393.
See our ad on inside back cover